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BoostcampPNG

U/L/P/P/L

by Oliver B.
1 athletes joined

Program Description

Trying to get bigger quick

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2025 03:27
  • Last Edited
    Jul 23, 2025 11:56

Summary

Unleash your strength with the U/L/P/P/L program, a comprehensive 18-week training plan designed for serious lifters. Committing to five days a week, you'll alternate between upper and lower body workouts, focusing on compound lifts and targeted muscle isolation. Each session is crafted to maximize gains, featuring exercises like the Incline Bench Press and Bulgarian Split Squat, ensuring a balanced approach to building muscle and strength. Get ready to elevate your performance and achieve your fitness goals with this structured regimen!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Chest
11.2%
Quadriceps
10.8%
Biceps
9.4%
Front Delts
8.3%
Hamstrings
7.2%
Upper Back
6.5%
Lats
6.5%
Calves
6.3%
Middle Delts
6.1%
Forearms
6%
Glutes
4.3%
Rear Delts
2.2%
Adductors
1.8%
Abductors
0.7%
Abs
0.4%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Chest Fly (Cable)
2
6 reps
RPE 10
3
Dip (Weighted)
2
6 reps
RPE 10
4
Overhead Tricep Extension (Cable)
2
6 reps
RPE 10
5
Bayesian Curl
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
7
Pull-Up (Weighted)
2
6 reps
RPE 10
8
Rear Delt Fly (Cable)
2
6 reps
RPE 10
9
Overhead Press (Barbell)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
3
Straight Leg Calf Raise
3
6 reps
RPE 10
4
Hip Adductor (Machine)
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Seated Hamstring Curl
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Bench Press (Dumbbell)
2
6 reps
RPE 10
3
Pec Deck (Machine)
2
6 reps
RPE 10
4
Lateral Raise (Cable)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Skull Crusher (Barbell)
2
6 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
2
6 reps
RPE 10
2
Pullover (EZ Bar)
2
6 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6 reps
RPE 10
6
Reverse Wrist Curl (Dumbbell)
3
6 reps
RPE 10
7
Wrist Curls
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 10
2
Calf Raise (Leg Press)
2
6 reps
RPE 10
3
Leg Extension
2
6 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 10
5
Seated Hamstring Curl
2
6 reps
RPE 10
6
Straight Leg Calf Raise
2
6 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Chest Fly (Cable)
2 Sets
6 Reps
@10
3
Dip (Weighted)
2 Sets
6 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6 Reps
@10
5
Bayesian Curl
2 Sets
6 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6 Reps
@10
7
Pull-Up (Weighted)
2 Sets
6 Reps
@10
8
Rear Delt Fly (Cable)
2 Sets
6 Reps
@10
9
Overhead Press (Barbell)
2 Sets
6 Reps
@10
Day 2
1
Leg Press
2 Sets
6 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10
3
Straight Leg Calf Raise
3 Sets
6 Reps
@10
4
Hip Adductor (Machine)
2 Sets
6 Reps
@10
5
Leg Extension
2 Sets
6 Reps
@10
6
Seated Hamstring Curl
2 Sets
6 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
6 Reps
@10
3
Pec Deck (Machine)
2 Sets
6 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
6 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
6 Reps
@10
Day 4
1
Dumbbell Row
2 Sets
6 Reps
@10
2
Pullover (EZ Bar)
2 Sets
6 Reps
@10
3
Seated Row (Machine)
2 Sets
6 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
6 Reps
@10
6
Reverse Wrist Curl (Dumbbell)
3 Sets
6 Reps
@10
7
Wrist Curls
2 Sets
6 Reps
@10
Day 5
1
Leg Press
2 Sets
6 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
6 Reps
@10
3
Leg Extension
2 Sets
6 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
@10
5
Seated Hamstring Curl
2 Sets
6 Reps
@10
6
Straight Leg Calf Raise
2 Sets
6 Reps
@10