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BoostcampPNG

Leg protocol 2026

by Dorin G.
2 athletes joined

Program Description

Lower Upper Rest Legs Push Pull Rest Made for big legs and balanced upper body Inspired a lot from Ryan Jewers

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2026 07:26
  • Last Edited
    Feb 03, 2026 06:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Front Delts
10%
Lats
8.5%
Biceps
8.5%
Hamstrings
7.8%
Upper Back
7.8%
Middle Delts
7.1%
Abs
6.4%
Chest
6.4%
Glutes
5.7%
Quadriceps
5.7%
Calves
4.3%
Rear Delts
3.6%
Adductors
2.8%
Forearms
2.6%
Lower Back
2.1%
Abductors
0.7%
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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
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-8 reps
RPE 9
2
Hack Squat
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
6-10 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Straight Leg Calf Raise
2
10-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 9.5
2
Pec Deck (Machine)
2
8-12 reps
RPE 10
3
T-Bar Row
2
6-10 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Preacher Curl (Dumbbell)
3
6-10 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
8
Lateral Raise (Cable)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
10-15 reps
RPE 10
2
Seated Calf Raise
2
8-12 reps
RPE 10
3
Hip Adductor (Machine)
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
6-10 reps
RPE 10
5
Leg Extension
2
8-12 reps
RPE 10
6
Leg Press
2
4-8 reps
RPE 9
7
Hip Thrust (Machine)
2
8-12 reps
RPE 9.5
8
Cable Crunch
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
AD Press (Smith Machine)
2
4-8 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
6
French Press
2
8-12 reps
RPE 9
7
Incline Pushdown (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
T-Bar Row
2
6-10 reps
RPE 10
3
Seated Row (Machine)
2
6-10 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Preacher Curl (Machine)
2
6-10 reps
RPE 10
7
Cable Crunch
2
8-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
2
Hack Squat
2 Sets
6-10 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
7
Cable Crunch
2 Sets
8-15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@9.5
2
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
3
T-Bar Row
2 Sets
6-10 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
8
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
Day 3
1
Straight Leg Calf Raise
2 Sets
10-15 Reps
@10
2
Seated Calf Raise
2 Sets
8-12 Reps
@10
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
6-10 Reps
@10
5
Leg Extension
2 Sets
8-12 Reps
@10
6
Leg Press
2 Sets
4-8 Reps
@9
7
Hip Thrust (Machine)
2 Sets
8-12 Reps
@9.5
8
Cable Crunch
2 Sets
8-15 Reps
@10
Day 5
1
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
2
T-Bar Row
2 Sets
6-10 Reps
@10
3
Seated Row (Machine)
2 Sets
6-10 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
7
Cable Crunch
2 Sets
8-15 Reps
@10
Day 4
1
Dip (Weighted)
2 Sets
4-8 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
AD Press (Smith Machine)
2 Sets
4-8 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
6
French Press
2 Sets
8-12 Reps
@9
7
Incline Pushdown (Cable)
2 Sets
8-12 Reps
@10