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BoostcampPNG

Full Body Low volume

by Mihail D.

Program Description

Full body training split that can be ran 3 times a week or every other day

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2025 07:54
  • Last Edited
    Aug 14, 2025 09:24
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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
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Lying Leg Curl
2
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Chest Press (Machine)
1
4-8 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
4-8 reps
4-8 reps
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
4-8 reps
RPE 9
8
Hip Thrust (Machine)
2
4-8 reps
RPE 9
9
Leg Extension
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-8 reps
RPE 9
2
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Dip (Weighted)
1
4-8 reps
RPE 9
5
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
6
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
7
Hip Adductor (Machine)
2
5-9 reps
RPE 9
8
Leg Press
1
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
3
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
4
45'S (Banded)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
4-8 reps
RPE 9
2
Leg Curl
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
5-9 reps
RPE 9
4
Preacher Curl (EZ Bar)
2
4-8 reps
RPE 9
5
Neutral Grip Dumbbell Bench Press
2
4-8 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Press (Machine)
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
2
4-8 reps
RPE 9
2
Hip Thrust (Machine)
2
4-8 reps
RPE 9
3
Jefferson Curl (Zercher)
2
6-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
2
4-8 reps
RPE 9
5
Chest Supported Row (Dumbbell)
2
4-8 reps
RPE 9
6
Lateral Raise (Machine)
2
4-8 reps
RPE 9
7
Leg Extension
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
4-8 reps
RPE 9
2
Shoulder Press (Machine)
1
4-8 reps
RPE 9
3
Dip (Weighted)
1
4-8 reps
RPE 9
4
Single Arm Preacher Curl (Dumbell)
2
4-8 reps
RPE 9
5
Hip Adductor (Machine)
2
5-9 reps
RPE 9
6
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
4-8 reps
RPE 9
8
Hack Squat
1
4-8 reps
RPE 9
9
45'S (Banded)
2
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Straight Leg Calf Raise
2 Sets
4-8 Reps
@9
2
Lying Leg Curl
2 Sets
4-8 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
4
Chest Supported Row (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
5
Chest Press (Machine)
1 Set
4-8 Reps
@9
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@10
7
Preacher Curl (EZ Bar)
1 Set
4-8 Reps
@9
8
Hip Thrust (Machine)
2 Sets
4-8 Reps
@9
9
Leg Extension
2 Sets
4-8 Reps
@9
Day 2
1
Shoulder Press (Machine)
2 Sets
4-8 Reps
@9
2
Jefferson Curl (Zercher)
2 Sets
6-10 Reps
@8
3
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
4
Dip (Weighted)
1 Set
4-8 Reps
@9
5
Single Arm Preacher Curl (Dumbell)
2 Sets
4-8 Reps
@9
6
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
@9
7
Hip Adductor (Machine)
2 Sets
5-9 Reps
@9
8
Leg Press
1 Set
4-8 Reps
@10
Day 3
1
Straight Leg Calf Raise
2 Sets
4-8 Reps
@9
2
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
3
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
4
45'S (Banded)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@8
@9
5
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@9
6
Lateral Raise (Machine)
2 Sets
4-8 Reps
@9
7
Leg Extension
2 Sets
4-8 Reps
@9
Day 4
1
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
2
Leg Curl
2 Sets
4-8 Reps
@9
3
Hip Adductor (Machine)
2 Sets
5-9 Reps
@9
4
Preacher Curl (EZ Bar)
2 Sets
4-8 Reps
@9
5
Neutral Grip Dumbbell Bench Press
2 Sets
4-8 Reps
@9
6
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
7
Chest Press (Machine)
2 Sets
4-8 Reps
@9
Day 5
1
Straight Leg Calf Raise
2 Sets
4-8 Reps
@9
2
Hip Thrust (Machine)
2 Sets
4-8 Reps
@9
3
Jefferson Curl (Zercher)
2 Sets
6-10 Reps
@8
4
Single Arm Tricep Extension (Cable)
2 Sets
4-8 Reps
@9
5
Chest Supported Row (Dumbbell)
2 Sets
4-8 Reps
@9
6
Lateral Raise (Machine)
2 Sets
4-8 Reps
@9
7
Leg Extension
2 Sets
4-8 Reps
@9
Day 6
1
Pec Deck (Machine)
1 Set
4-8 Reps
@9
2
Shoulder Press (Machine)
1 Set
4-8 Reps
@9
3
Dip (Weighted)
1 Set
4-8 Reps
@9
4
Single Arm Preacher Curl (Dumbell)
2 Sets
4-8 Reps
@9
5
Hip Adductor (Machine)
2 Sets
5-9 Reps
@9
6
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
7
Chest Supported Row (Machine)
1 Set
4-8 Reps
@9
8
Hack Squat
1 Set
4-8 Reps
@9
9
45'S (Banded)
2 Sets
4-8 Reps
@9