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Shaggy’s Hybrid Push Pull Legs + Strength + Core

by Sagar Chopra
126 athletes joined
5.0
(1 rating)

Program Description

Great for building muscle, increasing strength, and improving athleticism.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 28, 2025 02:45
  • Last Edited
    Jul 15, 2025 02:14

Summary

Unlock your strength potential with Shaggy’s Hybrid Push Pull Legs + Strength + Core program! Over 18 weeks, this intensive 6-day-a-week training plan combines hypertrophy and strength training to sculpt your physique and enhance your performance. Each session is meticulously designed to target all major muscle groups, ensuring balanced development while incorporating core stability exercises for a solid foundation. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Week 1
1 / 18 Weeks
Day 2
1
Barbell Row
4 Sets
6-8 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
8
Dead Hang
2 Sets
1 mins
@9
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Plank to Push Up
2 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
24 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@8
7
Cable Crunch
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
2
Barbell Row
4 Sets
5 Reps
@9
3
Overhead Press (Barbell)
3 Sets
6 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10 Reps
@9
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@9
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Front Squat (Barbell)
3 Sets
6 Reps
@9
3
Kettlebell Swing
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
5
Hip Thrust (Dumbbell)
3 Sets
8-10 Reps
@9
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 6
1
Ab Wheel
3 Sets
15 Reps
@8
2
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
3
Plank
3 Sets
1 mins
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@8
5
Bird Dog
3 Sets
10 Reps
@8
6
Dead Bug
3 Sets
10 Reps
@8
7
Side Plank
2 Sets
1 mins
@8
8
Yoga
1 Set
10 mins
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Sagar ChopraAge 31, Man
2 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
One of the best workout splits for overall muscle growth and great results