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
    Jul 18, 2025 04:42
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