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Dark's Strength Program

by Dark M.

Program Description

The following program is UPPER LOWER PPL. It mainly focuses on hitting each muscle group with sufficient rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 18, 2025 02:29
  • Last Edited
    Aug 19, 2025 05:59

Summary

Unleash your potential with Dark's Strength Program, an 18-week journey designed to build muscle and enhance overall strength. Committing to six days a week, you'll tackle a variety of compound and isolation exercises, focusing on both upper and lower body, as well as core stability. Each session is structured to progressively challenge you, ensuring you push your limits while mastering essential movements. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Chest
9.9%
Hamstrings
9.6%
Upper Back
9.5%
Triceps
9.2%
Biceps
9%
Lats
8.6%
Glutes
8.1%
Quadriceps
8.1%
Front Delts
5.4%
Abs
5.3%
Abductors
3.7%
Lower Back
3%
Calves
2.5%
Rear Delts
2.2%
Forearms
1.8%
Middle Delts
1.8%
Adductors
1.5%
Cardio
0.6%
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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
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Preacher Curl (EZ Bar)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
4
Lat Pulldown
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
5
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
6
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
2
Leg Extension
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
RPE 7
RPE 8
-
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
RPE 7
RPE 8
-
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
RPE 6
RPE 7
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
2
Reverse Pec Deck
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
3
Abs Crunch (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Cardio
1
30 mins
RPE 8
5
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
1 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pec Deck (Machine)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
4
Skull Crusher (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
-
3
T-Bar Row
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Seated Calf Raise
1
1
8 reps
8 reps
RPE 7
RPE 8
4
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Romanian Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
5
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
Day 3
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
2
Reverse Pec Deck
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
3
Abs Crunch (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Cardio
1 Set
30 mins
@8
5
Plank
2 Sets
1 mins
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
1 Reps
@6
@7
@8
@10
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
@8
@9
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@9
@10
4
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
-
3
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@8
@9
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7
@8
@9
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Seated Calf Raise
1 Set
1 Set
8 Reps
8 Reps
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@7
@8
-
2
Leg Extension
1 Set
1 Set
1 Set
8 Reps
8 Reps
@7
@8
-
3
Seated Calf Raise
1 Set
1 Set
8 Reps
8 Reps
@7
@8
4
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
@7
@8
-
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
@7
@8
-
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@6
@7
-