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BoostcampPNG

PPL Hypertrophy & Cutting

by Lui L.
9 athletes joined

Program Description

To promote max hypertrophy while maintaining strength.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 25, 2025 03:14
  • Last Edited
    Jul 14, 2025 10:12

Summary

Elevate your physique with the PPL Hypertrophy & Cutting program, a comprehensive 16-week journey designed for serious lifters. This 6-day split focuses on push, pull, and leg workouts, strategically blending hypertrophy and cutting techniques to maximize muscle growth and fat loss. Each session is packed with targeted exercises like bench presses, lat pulldowns, and skull crushers, ensuring you build strength while sculpting your body. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%