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Connor Janka PPL

by Connor J.
1 athletes joined

Program Description

Transform your physique with the Connor Janka PPL program, an intense 18-week journey designed for those ready to commit to a 7-day training schedule. This program focuses on a Push-Pull-Legs split, ensuring balanced muscle development and optimal recovery. With a structured approach, you'll build strength, enhance endurance, and sculpt your body like never before. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 15, 2025 04:49
  • Last Edited
    Nov 15, 2025 04:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Chest
11.9%
Quadriceps
9.6%
Upper Back
9.2%
Hamstrings
8.8%
Lats
8.4%
Biceps
8.1%
Front Delts
7.8%
Glutes
4.2%
Calves
4%
Middle Delts
3.5%
Lower Back
2.4%
Cardio
2%
Abs
1.8%
Forearms
1.5%
Adductors
1.2%
Other
0.5%
Rear Delts
0.4%
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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
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
2
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Shrug (Dumbbell)
2
20 reps
RPE 10
5
Bicep Curl (Barbell)
3
5-8 reps
RPE 10
6
Zoottman Curl
3
5-8 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
20 mins
-
2
Bath
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 10
3
Chest Press (Machine)
6
5-8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 10
5
Tricep Pushdown (Cable)
4
5-8 reps
RPE 10
6
French Press
3
5-8 reps
RPE 10
7
Cable Wrist Curls
4
10-15 reps
RPE 10
8
Cardio
1
10 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
3
5-8 reps
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Shrug (Dumbbell)
2
20 reps
RPE 10
7
Cable Wrist Curls
2
10-15 reps
RPE 10
8
Cardio
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 10
3
Calf Raise (Leg Press)
4
10-15 reps
RPE 10
4
Leg Extension
6
6-10 reps
RPE 10
5
Leg Curl
4
5-8 reps
RPE 10
6
Bike
1
7 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
@10
@10
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@10
@10
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
@10
6
French Press
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
7
Cable Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
8
Cardio
1 Set
10 mins
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
6
Zoottman Curl
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
7
Cable Wrist Curls
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
8
Cardio
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
@10
6
Bike
1 Set
7 mins
-
Day 4
1
Stretching
1 Set
20 mins
-
2
Bath
1 Set
30 mins
-
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
@10
@10
@10
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
@10
6
French Press
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
7
Cable Wrist Curls
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
8
Cardio
1 Set
10 mins
@10
Day 6
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
4
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
6
Shrug (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@10
@10
7
Cable Wrist Curls
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
8
Cardio
1 Set
10 mins
-
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@10
@10
@10
@10
6
Bike
1 Set
7 mins
-