Program Description
(The 18-Week) 3x/Week Hybrid Athlete Program Step into the gym three times a week and embark on a journey to build strength, muscle, and athletic performance. This 18-week program is designed for the hybrid athlete who wants more than just size—it’s about becoming powerful, resilient, and capable in all areas. Each session blends a variety of movement types: - Strength-focused lifts to build raw power, - Accessory and isolation exercises to sculpt and strengthen muscles - Functional and athletic movements to improve coordination, balance, and overall performance. For best results, the program pairs perfectly with running. Whether it’s short sprints to develop explosiveness or longer runs to boost endurance, incorporating cardio improves cardiovascular health, recovery, and overall athleticism. Running complements your strength and hypertrophy work, helping you become a fitter, faster, and more resilient hybrid athlete.
Program Overview
- LevelIntermediate, Novice, Beginner, Advanced
- GoalMuscle & Sculpting, Powerbuilding, Athletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedOct 21, 2025 08:59
- Last EditedOct 21, 2025 09:42
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13%
Triceps
9.3%
Biceps
9.3%
Hamstrings
8%
Lats
8%
Glutes
6.8%
Quadriceps
6.8%
Front Delts
6.8%
Chest
6.2%
Middle Delts
6.2%
Lower Back
3.7%
Rear Delts
3.7%
Abductors
3.1%
Adductors
3.1%
Calves
3.1%
Abs
1.9%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Lat Pulldown (Close Grip)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Seated Row (Cable)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Incline Curl (Dumbbell)
1
1
8-10 reps
10-15 reps
RPE 9
RPE 9
7
Bicep Curl (Barbell)
1
1
8-10 reps
15-20 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
2
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Leg Extension
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
6
Hip Adductor (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
7
Calf Raise (Leg Press)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Shoulder Press (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
3
Pec Deck (Machine)
1
1
10-12 reps
15-20 reps
RPE 9
RPE 9
4
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
5
Lying Tricep Extension (Barbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Lying Leg Curl1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
2
Hack Squat1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
3
Romanian Deadlift (Barbell)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
4
Leg Extension1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
5
Hip Abductor (Machine)1 Set
1 Set
10-12 Reps
15-20 Reps
@9
@9
6
Hip Adductor (Machine)1 Set
1 Set
10-12 Reps
15-20 Reps
@9
@9
7
Calf Raise (Leg Press)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
Day 3
1
Bench Press (Barbell)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Shoulder Press (Machine)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
3
Pec Deck (Machine)1 Set
1 Set
10-12 Reps
15-20 Reps
@9
@9
4
Lateral Raise (Machine)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
5
Lying Tricep Extension (Barbell)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
6
Tricep Extension (Cable)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
Day 1
1
Lat Pulldown (Close Grip)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
2
Chest Supported Row (Machine)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
3
Seated Row (Cable)1 Set
1 Set
10-12 Reps
15-20 Reps
@9
@9
4
Reverse Pec Deck1 Set
1 Set
10-12 Reps
15-20 Reps
@9
@9
5
Shrug (Dumbbell)1 Set
1 Set
10-12 Reps
15-20 Reps
@9
@9
6
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
7
Bicep Curl (Barbell)1 Set
1 Set
8-10 Reps
15-20 Reps
@9
@9