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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
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