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The Bodybuilding Transformation System

by Gino Morichetti

Program Description

Hypertrophy workout based in the Jeff Nipard's book "The Bodybuilding Transformation System"

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 13, 2025 04:04
  • Last Edited
    Jun 18, 2025 09:03

Summary

Transform your physique with The Bodybuilding Transformation System, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts that focus on both upper and lower body strength, utilizing a variety of equipment to maximize muscle growth. Each session is meticulously crafted to challenge your limits, featuring exercises like the Incline Bench Press and Romanian Deadlift, ensuring you build size and definition. Get ready to sculpt your body and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Row
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Row
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Cable Pull-Through
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Pull-Through
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Pull-Through
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Pull-Through
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Pull-Through
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Pull-Through
1
3
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
3
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
2
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Cable Pull-Through
1
3
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
3
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
45° Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
45° Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
45° Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
45° Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
45° Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Arm-Out SingleArm DB Row
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
45° Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Arm-Out SingleArm DB Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
45° Rear Delt Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Arm-Out SingleArm DB Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
45° Rear Delt Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Arm-Out SingleArm DB Row
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
45° Rear Delt Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Arm-Out SingleArm DB Row
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
45° Rear Delt Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
3
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Arm-Out SingleArm DB Row
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
45° Rear Delt Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
2
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean-Back Lat Pulldown
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
3
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Arm-Out SingleArm DB Row
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
45° Rear Delt Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
3
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom-Half DB Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom-Half DB Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom-Half DB Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom-Half DB Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom-Half DB Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
High Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Bottom-Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
High Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom-Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom-Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom-Half Seated Cable Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom-Half Seated Cable Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom-Half Seated Cable Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
2
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom-Half Seated Cable Flye
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High Cable Lateral Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
3
15-20 reps
RPE 8-9
7
Ab Wheel
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adduction
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abduction
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adduction
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abduction
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adduction
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abduction
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adduction
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abduction
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adduction
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abduction
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Lying Leg Curl
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Hip Adduction
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hip Abduction
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Adduction
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abduction
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Adduction
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abduction
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Adduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Adduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Adduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
3
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Adduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abduction
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Cable Crossover
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
3
Wide Grip Pull-Up
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
High Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
3
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
45° Rear Delt Flye
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Cable Paused Shrug-In
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Preacher Curl (EZ Bar)
1 Set
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Bottom-Half DB Flye
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
High Cable Lateral Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
6
Tricep Kickback
1 Set
12-15 Reps
@8-9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@7-8
@8-9
Day 5
1
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Hip Adduction
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Hip Abduction
2 Sets
10-12 Reps
@8-9
7
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9