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Foundational Work

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Program Description

Doesn’t matter

Program Overview

  • Level
    Advanced
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2025 05:34
  • Last Edited
    Dec 11, 2025 08:59
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Hamstrings
9.3%
Quadriceps
8.8%
Front Delts
8.4%
Glutes
7.9%
Biceps
6.8%
Chest
6.6%
Upper Back
6.6%
Forearms
5.3%
Lats
4.9%
Middle Delts
4.4%
Lower Back
3.3%
Abs
3.3%
Rear Delts
3.1%
Abductors
2.6%
Adductors
2.6%
Calves
2.6%
Other
2.2%
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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
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Incline Chest Press (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Shoulder Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Tricep Rope Push Down (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Chest Press (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Wrist Curls
2
8-12 reps
RPE 10
8
Jog
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Reverse Pec Deck
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Stiff Leg Deadlift
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
7
Seated Row (Machine)
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
8
Reverse Wrist Curl (Barbell)
2
6-10 reps
RPE 9
9
Swim
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
40 mins
RPE 10
2
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
4
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
6
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
JM Press (Smith Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
3
Wide Grip Lat Pulldown
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
4
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
5A
T-Bar Row
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
5B
Kelso Shrug (Chest Supported)
2
AMRAP
RPE 9
6
One Arm Lateral Raise (Cable)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
7
Single Arm Tricep Extension (Cable)
1
1
AMRAP
AMRAP
RPE 4.5
RPE 10
8
Pec Deck (Machine)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
9
Reverse Wrist Curl (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
10
Swim
1
60 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
2
Hack Squat
1
2
-4 reps
5-8 reps
RPE 4.5
RPE 10
3
Romanian Deadlift (Barbell)
1
2
-4 reps
6-10 reps
RPE 4.5
RPE 9
4
Leg Extension
1
3
-4 reps
6-10 reps
RPE 4.5
RPE 9
5
Hip Abductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
6
Hip Adductor (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
7
Calf Raise (Machine)
1
2
-4 reps
8-12 reps
RPE 4.5
RPE 9
8
Jog
1
60 mins
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
JM Press (Smith Machine)
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
2
Incline Chest Press (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
3
Shoulder Press (Machine)
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
Tricep Rope Push Down (Cable)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
5
Pec Deck (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
6
Chest Press (Machine)
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
7
Wrist Curls
2 Sets
8-12 Reps
@10
8
Jog
1 Set
60 mins
@7
Day 2
1
Incline Curl (Dumbbell)
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
2
Reverse Pec Deck
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
3
Preacher Curl (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
One Arm Lateral Raise (Cable)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
5
Stiff Leg Deadlift
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
6
Wide Grip Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
7
Seated Row (Machine)
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
8
Reverse Wrist Curl (Barbell)
2 Sets
6-10 Reps
@9
9
Swim
1 Set
60 mins
@8
Day 3
1
Sprint
1 Set
40 mins
@10
2
Leg Curl
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
3
Hack Squat
1 Set
2 Sets
-4 Reps
5-8 Reps
@4.5
@10
4
Romanian Deadlift (Barbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
5
Leg Extension
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
6
Hip Abductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
7
Hip Adductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
8
Calf Raise (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
Day 4
1
Preacher Curl (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
2
JM Press (Smith Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
3
Wide Grip Lat Pulldown
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
5A
T-Bar Row
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
5B
Kelso Shrug (Chest Supported)
2 Sets
AMRAP
@9
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
AMRAP
AMRAP
@4.5
@10
8
Pec Deck (Machine)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
9
Reverse Wrist Curl (Barbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
10
Swim
1 Set
60 mins
@8
Day 5
1
Leg Curl
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
2
Hack Squat
1 Set
2 Sets
-4 Reps
5-8 Reps
@4.5
@10
3
Romanian Deadlift (Barbell)
1 Set
2 Sets
-4 Reps
6-10 Reps
@4.5
@9
4
Leg Extension
1 Set
3 Sets
-4 Reps
6-10 Reps
@4.5
@9
5
Hip Abductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
6
Hip Adductor (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
7
Calf Raise (Machine)
1 Set
2 Sets
-4 Reps
8-12 Reps
@4.5
@9
8
Jog
1 Set
60 mins
@7