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BoostcampPNG

ky ppl

by kyle H.
1 athletes joined

Program Description

for all lifters to develop arms(hence why 10 sets a week instead of 8). some may not like this volume and that is okay. if you can’t recover don’t run a 6 day split

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2025 09:08
  • Last Edited
    Nov 21, 2025 09:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.7%
Hamstrings
8.9%
Biceps
8.6%
Middle Delts
8.1%
Upper Back
8.1%
Glutes
7.8%
Lats
7.5%
Abs
7.2%
Front Delts
7%
Chest
6.4%
Quadriceps
5.6%
Abductors
3.3%
Lower Back
2.8%
Calves
2.8%
Adductors
2.8%
Rear Delts
2.2%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
2
6-12 reps
RPE 10
2
Pec Deck (Machine)
2
6-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
4
JM Press
1
6-12 reps
RPE 10
5
Shoulder Press (Plate Loaded)
2
6-12 reps
RPE 10
6
Lateral Raise (Machine)
3
6-12 reps
RPE 10
7
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-12 reps
RPE 10
2
T-Bar Row
2
6-12 reps
RPE 10
3
Lat Pulldown
2
6-12 reps
RPE 10
4
Stiff Leg Deadlift
2
6-12 reps
RPE 10
5
Lat Pulldown (Close Grip)
1
6-12 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-15 reps
RPE 10
8
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
6-12 reps
RPE 10
2
Hack Squat
2
6-12 reps
RPE 10
3
Leg Press (45 Degrees)
2
6-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-12 reps
RPE 10
5
Hip Adductor (Machine)
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
7
Seated Cable Crunch
2
6-30 reps
RPE 10
8
Russian Twist (Dumbbell)
2
6-30 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
4
JM Press
1 Set
6-12 Reps
@10
5
Shoulder Press (Plate Loaded)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Machine)
3 Sets
6-12 Reps
@10
7
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@10
Day 2
1
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
2
T-Bar Row
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Stiff Leg Deadlift
2 Sets
6-12 Reps
@10
5
Lat Pulldown (Close Grip)
1 Set
6-12 Reps
@10
6
Chest Supported Row (Dumbbell)
1 Set
6-12 Reps
@10
7
Hammer Curl (Cable)
2 Sets
8-15 Reps
@10
8
Reverse Pec Deck
1 Set
6-12 Reps
@10
Day 3
1
Calf Raise (Machine)
2 Sets
6-12 Reps
@10
2
Hack Squat
2 Sets
6-12 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-12 Reps
@10
7
Seated Cable Crunch
2 Sets
6-30 Reps
@10
8
Russian Twist (Dumbbell)
2 Sets
6-30 Reps
@10
Day 4
1
Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-12 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
4
JM Press
1 Set
6-12 Reps
@10
5
Shoulder Press (Plate Loaded)
2 Sets
6-12 Reps
@10
6
Lateral Raise (Machine)
3 Sets
6-12 Reps
@10
7
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@10
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
6-12 Reps
@10
2
T-Bar Row
2 Sets
6-12 Reps
@10
3
Lat Pulldown
2 Sets
6-12 Reps
@10
4
Stiff Leg Deadlift
2 Sets
6-12 Reps
@10
5
Lat Pulldown (Close Grip)
1 Set
6-12 Reps
@10
6
Chest Supported Row (Dumbbell)
1 Set
6-12 Reps
@10
7
Hammer Curl (Cable)
2 Sets
8-15 Reps
@10
8
Reverse Pec Deck
1 Set
6-12 Reps
@10
Day 6
1
Calf Raise (Machine)
2 Sets
6-12 Reps
@10
2
Hack Squat
2 Sets
6-12 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
6-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-12 Reps
@10
7
Seated Cable Crunch
2 Sets
6-30 Reps
@10
8
Russian Twist (Dumbbell)
2 Sets
6-30 Reps
@10