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U/L uni

by Thomas Watson
1 athletes joined

Program Description

get big

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Sep 19, 2025 11:54
  • Last Edited
    Sep 24, 2025 04:18

Summary

Unlock your strength with the U/L uni program, a comprehensive 18-week journey designed for those ready to take their training to the next level. This 4-day per week split focuses on upper and lower body workouts, utilizing a mix of machines and cables to target key muscle groups effectively. Each session combines compound and isolation exercises, ensuring balanced development and optimal muscle growth. Get ready to build strength, enhance endurance, and transform your physique from the comfort of your home!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.8%
Quadriceps
10.7%
Triceps
10.3%
Chest
9.9%
Hamstrings
9.9%
Front Delts
9%
Lats
7.7%
Upper Back
6.9%
Middle Delts
4.3%
Adductors
4.3%
Glutes
4.3%
Rear Delts
3%
Lower Back
2.6%
Calves
2.1%
Abs
1.3%
Forearms
1.3%
Abductors
0.9%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
smith shoulder press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
4
Seated Dip (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
2
5-8 reps
RPE 10
6
Lateral Raise (Cable)
2
5-8 reps
RPE 10
7
Lat Pulldown
2
5-8 reps
RPE 10
8
Chest Supported Row (Machine)
1
1
4-8 reps
5-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Leg Extension
2
5-8 reps
RPE 10
5
Leg Press
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Straight Leg Calf Raise
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
7
Bayesian Curl
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
8
Hammer Curl
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
2
Barbell Row
2
5-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
4
Close Grip Bench Press (Smith Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
5
rear delt fly cable
2
5-8 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-8 reps
RPE 10
2
Hip Adductor (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Deadlift (Barbell)
2
4-6 reps
RPE 10
5
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
7
Hammer Curl (Cable)
2
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
smith shoulder press
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@10
4
Seated Dip (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
5
Pec Deck (Machine)
2 Sets
5-8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10
7
Lat Pulldown
2 Sets
5-8 Reps
@10
8
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
5-8 Reps
@10
@10
Day 2
1
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Leg Extension
2 Sets
5-8 Reps
@10
5
Leg Press
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Straight Leg Calf Raise
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
7
Bayesian Curl
1 Set
2 Sets
4-6 Reps
5-8 Reps
@10
@10
8
Hammer Curl
2 Sets
5-8 Reps
@10
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
2
Barbell Row
2 Sets
5-8 Reps
@10
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
4
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
5
rear delt fly cable
2 Sets
5-8 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
5-8 Reps
@10
Day 4
1
Leg Extension
2 Sets
5-8 Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
3
Seated Hamstring Curl
2 Sets
5-8 Reps
@10
4
Deadlift (Barbell)
2 Sets
4-6 Reps
@10
5
Leg Press (45 Degrees)
2 Sets
4-6 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
7
Hammer Curl (Cable)
2 Sets
5-8 Reps
@10