logo
BoostcampPNG

Alpisch Method

by
1 athletes joined

Program Description

time is money

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 18, 2025 04:33
  • Last Edited
    Aug 08, 2025 07:04

Summary

Unlock your potential with the Alpisch Method, a comprehensive 16-week program designed for serious lifters. Committing to four days a week, you'll engage in targeted upper and lower body workouts using a mix of machines, barbells, and cables to build strength and muscle. Each session includes a structured warm-up and a variety of exercises tailored to maximize your gains. Get ready to challenge yourself and transform your physique with this dynamic training plan!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.5%
Upper Back
10.5%
Triceps
10.5%
Chest
8.8%
Lats
7%
Biceps
7%
Quadriceps
7%
Abs
5.9%
Hamstrings
5.7%
Middle Delts
5.3%
Glutes
5.3%
Rear Delts
3.5%
Calves
3.5%
Abductors
3.5%
Adductors
3.1%
Forearms
1.8%
Lower Back
0.9%
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
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
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Dip (Weighted)
1
7 reps
RPE 8.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 8.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8
RPE 8.5
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Dip (Weighted)
1
7 reps
RPE 9
8
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
9
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9
10
Face Pull
1
1
7+ reps
7+ reps
RPE 8.5
RPE 9
11
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
12
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Dip (Weighted)
1
7 reps
RPE 9.5
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 9.5
9
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9
RPE 9.5
11
Tricep Extension (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Incline Chest Press (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Dip (Weighted)
1
7 reps
RPE 10
8
Pull-Up (Neutral Grip, Weighted)
1
7 reps
RPE 10
9
Lateral Raise (Machine)
1
1
7 reps
9.5 reps
RPE 9.5
RPE 10
10
Face Pull
1
1
7+ reps
7+ reps
RPE 9.5
RPE 10
11
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
12
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 8
RPE 8.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 8.5
RPE 9
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
1
7 reps
7 reps
RPE 9
RPE 9.5
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Calf Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
1
7 reps
7 reps
RPE 9.5
RPE 10
6
Hip Abductor (Machine)
1
1
14 reps
14 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Wide Grip Lat Pulldown
1 Set
7 Reps
@8
3
Incline Chest Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
4
Seated Row (Machine)
1 Set
7 Reps
@8
5
Overhead Press (Barbell)
1 Set
7 Reps
@8
6
Seated Wide-Grip Row (Cable)
1 Set
7 Reps
@8
7
Dip (Weighted)
1 Set
7 Reps
@8.5
8
Pull-Up (Neutral Grip, Weighted)
1 Set
7 Reps
@8.5
9
Lateral Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8.5
@9
10
Face Pull
1 Set
1 Set
7+ Reps
7+ Reps
@8
@8.5
11
Bicep Curl (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
12
Tricep Extension (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 2
1
Leg Curl
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Calf Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8.5
@9.5
3
Squat (Barbell)
1 Set
7 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
7 Reps
@8
5
Leg Extension
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
6
Hip Abductor (Machine)
1 Set
1 Set
14 Reps
14 Reps
@8
@8.5
7
Hip Adductor (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Abs Crunch (Machine)
1 Set
7 Reps
@9
9
Leg Raise (Captain's Chair)
1 Set
AMRAP
@9
Day 3
1
Pec Deck (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Wide Grip Lat Pulldown
1 Set
7 Reps
@8
3
Incline Chest Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
4
Seated Row (Machine)
1 Set
7 Reps
@8
5
Overhead Press (Barbell)
1 Set
7 Reps
@8
6
Seated Wide-Grip Row (Cable)
1 Set
7 Reps
@8
7
Dip (Weighted)
1 Set
7 Reps
@8.5
8
Pull-Up (Neutral Grip, Weighted)
1 Set
7 Reps
@8.5
9
Lateral Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8.5
@9
10
Face Pull
1 Set
1 Set
7+ Reps
7+ Reps
@8
@8.5
11
Bicep Curl (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
12
Tricep Extension (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 4
1
Leg Curl
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Calf Raise (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8.5
@9.5
3
Squat (Barbell)
1 Set
7 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
7 Reps
@8
5
Leg Extension
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
6
Hip Abductor (Machine)
1 Set
1 Set
14 Reps
14 Reps
@8
@8.5
7
Hip Adductor (Machine)
1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Abs Crunch (Machine)
1 Set
7 Reps
@9
9
Leg Raise (Captain's Chair)
1 Set
AMRAP
@9