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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
    May 13, 2025 05:19
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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