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Sam sulek (adjusted) *read description*

by derek H.
50 athletes joined

Program Description

Size and strength. ALL SETS ARE SETS TO FAILURE ! aim for the prescribed reps but every single sets of every lift is until failure

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 17, 2024 06:48
  • Last Edited
    Jun 18, 2025 12:55

Summary

Transform your upper body strength with the "Sam Sulek (Adjusted)" program, a comprehensive 12-week journey designed for serious lifters. With four training days each week, you'll focus on targeted exercises that sculpt your arms and legs, utilizing a full gym setup. Expect to master cable and dumbbell movements like tricep pushdowns and bicep curls, ensuring balanced muscle development and explosive strength gains. Elevate your fitness game and achieve the results you’ve been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
6
Reverse Pec Deck
8
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
8
8-12 reps
RPE 10
2
Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
12-15 reps
RPE 10
4
Chest Fly (Cable)
2
AMRAP
RPE 10
5
Rear Delt Fly (Dumbbell)
8
12-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
11
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
2
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Seated Dumbbell Curl
3
8-12 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
Single Row Cable Row Low
2
10-12 reps
RPE 10
5
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
6
Lat Pulldown
1
AMRAP
RPE 10
7
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
8
Seated Row (Cable)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
2
Lat Pulldown
3
8-10 reps
RPE 10
3
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
4
T-Bar Row
2
10 reps
RPE 10
5
Single Row Cable Row Low
2
10-12 reps
RPE 10
6
Single Arm Cable Pull Over
2
10-12 reps
RPE 10
7
Lat Pulldown
1
AMRAP
RPE 10
8
Behind-the-Neck Lat Pulldown
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
10
12-15 reps
RPE 10
2
Hip Adductor (Machine)
4
12-15 reps
RPE 10
3
Cable RDL
3
8-12 reps
RPE 10
4
Squat (Smith Machine)
4
8-12 reps
RPE 10
5
Leg Extension
10
8-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
2
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Leg Curl
10 Sets
12-15 Reps
@10
2
Hip Adductor (Machine)
4 Sets
12-15 Reps
@10
3
Cable RDL
3 Sets
8-12 Reps
@10
4
Squat (Smith Machine)
4 Sets
8-12 Reps
@10
5
Leg Extension
10 Sets
8-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
8 Sets
8-12 Reps
@10
2
Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
11 Sets
15-20 Reps
@10
6
Reverse Pec Deck
8 Sets
12-15 Reps
@10
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Single Row Cable Row Low
2 Sets
10-12 Reps
@10
5
Single Arm Cable Pull Over
2 Sets
10-12 Reps
@10
6
Lat Pulldown
1 Set
AMRAP
@10
7
Behind-the-Neck Lat Pulldown
1 Set
AMRAP
@10
8
Seated Row (Cable)
4 Sets
10-15 Reps
@10