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BoostcampPNG

GYM

by SUHAAN MIDDHA

Program Description

Push pull leg

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 03, 2024 08:15
  • Last Edited
    Jul 11, 2024 08:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Biceps
11%
Quadriceps
10.7%
Triceps
10.4%
Hamstrings
7.4%
Glutes
7.2%
Abs
7%
Front Delts
6.6%
Chest
5.9%
Lats
5.6%
Middle Delts
5.3%
Rear Delts
2.9%
Calves
2.6%
Lower Back
2.5%
Forearms
2%
Adductors
1.6%
Abductors
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
1
15-20 reps
15-20 reps
RPE 8
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5
Shrug (Barbell)
3
10-15 reps
RPE 8
6
Tricep Extension (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4
Skull Crusher (Barbell)
3
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
2
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Face Pull
5
15-20 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
7
Bicep Curl (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 10
2
Wide Grip Lat Pulldown
3
10 reps
RPE 10
3
Chest Supported Row (Machine)
3
10 reps
RPE 10
4
Shrug (Barbell)
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Cable)
3
10 reps
RPE 10
7
Sit Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5 reps
RPE 10
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Leg Press (45 Degrees)
3
8-12 reps
RPE 8
4
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 8
7
Decline Crunch (Weighted)
2
1
15 reps
15 reps
RPE 8
RPE 10
8
Hanging Leg Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
10 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Press (45 Degrees)
3
10 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
10-15 reps
RPE 10
6
Lunge (Dumbbell)
3
10-15 reps
RPE 10
7
Decline Crunch (Weighted)
3
10 reps
RPE 10
8
Hanging Leg Raise
3
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 3
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Shrug (Barbell)
3 Sets
10-15 Reps
@8
6
Tricep Extension (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 5
1
Wide Grip Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Face Pull
5 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
7
Bicep Curl (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 6
1
Squat (Smith Machine)
3 Sets
5 Reps
@10
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@8
4
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
5
Seated Calf Raise
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Lunge (Dumbbell)
3 Sets
10-15 Reps
@8
7
Decline Crunch (Weighted)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
8
Hanging Leg Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10