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BoostcampPNG

U/L/C

by Sebastian Urbina

Program Description

I am a newbie in the gym and made this for myself. I would highly recommend to follower others since I am not too confident in this split and only made it for myself.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 22, 2026 06:08
  • Last Edited
    Feb 22, 2026 07:01
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.7%
Triceps
9.7%
Upper Back
9.7%
Biceps
8.9%
Chest
8.1%
Lats
8.1%
Quadriceps
8.1%
Hamstrings
8.1%
Middle Delts
4.8%
Rear Delts
4.8%
Glutes
4.8%
Adductors
3.2%
Calves
3.2%
Forearms
2.4%
Lower Back
2.4%
Abs
2.4%
Cardio
1.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9-9.5
2
Chest Fly (Machine)
2
6-8 reps
RPE 9-9.5
3
Shoulder Press (Machine)
1
6-8 reps
RPE 9-9.5
4
Lateral Raise (Machine)
2
6-8 reps
RPE 9-9.5
5
Seated Dip (Machine)
2
6-8 reps
RPE 9-9.5
6
Tricep Extension (Machine)
2
6-8 reps
RPE 9-9.5
7
Reverse Pec Deck
2
6-8 reps
RPE 9-9.5
8
Lat Pulldown
2
6-8 reps
RPE 9-9.5
9
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 9-9.5
10
Single Arm Iso Row
1
6-8 reps
RPE 9-9.5
11
Preacher Curl (Machine)
2
6-8 reps
RPE 9-9.5
12
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-8 reps
RPE 9-9.5
2
Leg Extension
2
6-8 reps
RPE 9-9.5
3
Seated Hamstring Curl
2
6-8 reps
RPE 9-9.5
4
Deadlift (Barbell)
2
6-8 reps
RPE 9-9.5
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9-9.5
6
Calf Raise (Machine)
2
6-8 reps
RPE 9-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
45 mins
-
Week 1
1 / 18 Weeks
Day 3
1
Treadmill
1 Set
45 mins
-
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@9-9.5
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@9-9.5
3
Shoulder Press (Machine)
1 Set
6-8 Reps
@9-9.5
4
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9-9.5
5
Seated Dip (Machine)
2 Sets
6-8 Reps
@9-9.5
6
Tricep Extension (Machine)
2 Sets
6-8 Reps
@9-9.5
7
Reverse Pec Deck
2 Sets
6-8 Reps
@9-9.5
8
Lat Pulldown
2 Sets
6-8 Reps
@9-9.5
9
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@9-9.5
10
Single Arm Iso Row
1 Set
6-8 Reps
@9-9.5
11
Preacher Curl (Machine)
2 Sets
6-8 Reps
@9-9.5
12
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@9-9.5
Day 2
1
Hack Squat
1 Set
6-8 Reps
@9-9.5
2
Leg Extension
2 Sets
6-8 Reps
@9-9.5
3
Seated Hamstring Curl
2 Sets
6-8 Reps
@9-9.5
4
Deadlift (Barbell)
2 Sets
6-8 Reps
@9-9.5
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9-9.5
6
Calf Raise (Machine)
2 Sets
6-8 Reps
@9-9.5
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@9-9.5
2
Chest Fly (Machine)
2 Sets
6-8 Reps
@9-9.5
3
Shoulder Press (Machine)
1 Set
6-8 Reps
@9-9.5
4
Lateral Raise (Machine)
2 Sets
6-8 Reps
@9-9.5
5
Seated Dip (Machine)
2 Sets
6-8 Reps
@9-9.5
6
Tricep Extension (Machine)
2 Sets
6-8 Reps
@9-9.5
7
Reverse Pec Deck
2 Sets
6-8 Reps
@9-9.5
8
Lat Pulldown
2 Sets
6-8 Reps
@9-9.5
9
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@9-9.5
10
Single Arm Iso Row
1 Set
6-8 Reps
@9-9.5
11
Preacher Curl (Machine)
2 Sets
6-8 Reps
@9-9.5
12
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@9-9.5
Day 5
1
Hack Squat
1 Set
6-8 Reps
@9-9.5
2
Leg Extension
2 Sets
6-8 Reps
@9-9.5
3
Seated Hamstring Curl
2 Sets
6-8 Reps
@9-9.5
4
Deadlift (Barbell)
2 Sets
6-8 Reps
@9-9.5
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@9-9.5
6
Calf Raise (Machine)
2 Sets
6-8 Reps
@9-9.5
Day 6
1
Treadmill
1 Set
45 mins
-