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Malu's Routine V4

by Andre Assunção
1 athletes joined

Program Description

7 day split, emphasis on legs; upper body development focused on chest and biceps. Follow the program...

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 26, 2025 06:21
  • Last Edited
    Oct 27, 2025 09:27
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Hamstrings
12.8%
Glutes
11.5%
Lats
8.4%
Abs
8.2%
Chest
6.9%
Triceps
6.4%
Front Delts
5.7%
Biceps
5.5%
Calves
3.6%
Middle Delts
3.6%
Lower Back
2.9%
Upper Back
2.9%
Abductors
2.3%
Adductors
1.4%
Other
1.2%
Rear Delts
0.7%
Forearms
0.7%
Cardio
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
RPE 9.5-10
1B
Standing Calf Raise
3
12-18 reps
RPE 10
2
Seated Hamstring Curl
3
12-16 reps
RPE 9-10
3
Lying Leg Raise
3
8-15 reps
RPE 8-9
4
Leg Extension
4
12-16 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Row
1
30 mins
RPE 8.5-10
2
Stretching
1
5 mins
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
3
12-16 reps
12-16 reps
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
8-15 reps
RPE 10
3A
Hack Squat
1
3
10-15 reps
8-12 reps
RPE 8-9
RPE 9-10
3B
Standing Calf Raise
3
12-18 reps
RPE 10
4
Walking Lunge
4
10-14 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
RPE 9-10
2
Lat Pulldown (Close Grip)
4
10-15 reps
RPE 9-10
3
Behind The Back Cable Bicep Curl
4
10-12 reps
RPE 9-10
4
Pullover (Dumbbell)
3
12-15 reps
RPE 9-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
6
One Arm Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
7
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
2
12-16 reps
12-16 reps
12-16 reps
RPE 6-8
RPE 8-9
RPE 9-10
2
Lying Leg Raise
3
10-15 reps
RPE 9-10
3
Seated Hamstring Curl
4
12-16 reps
RPE 9-10
4
Hip Abductor (Machine)
3
10-16 reps
RPE 9-10
5
Bulgarian Split Squat (Dumbbell)
4
10-12 reps
RPE 9-10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9-10
2
Stretching
1
5 mins
RPE 6-8
Week 1
1 / 12 Weeks
Day 1
1A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
@9.5-10
1B
Standing Calf Raise
3 Sets
12-18 Reps
@10
2
Seated Hamstring Curl
3 Sets
12-16 Reps
@9-10
3
Lying Leg Raise
3 Sets
8-15 Reps
@8-9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
12-16 Reps
12-16 Reps
12-16 Reps
12-16 Reps
@9-10
@9-10
@9-10
@9-10
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9-10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
@9-10
3
Behind The Back Cable Bicep Curl
4 Sets
10-12 Reps
@9-10
4
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9-10
6
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9-10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
Day 3
1
Row
1 Set
30 mins
@8.5-10
2
Stretching
1 Set
5 mins
@6-7
Day 4
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
12-16 Reps
12-16 Reps
@8-9
@9-10
2
Lying Leg Raise
3 Sets
8-15 Reps
@10
3A
Hack Squat
1 Set
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@9-10
@9-10
@9-10
3B
Standing Calf Raise
3 Sets
12-18 Reps
@10
4
Walking Lunge
4 Sets
10-14 Reps
@9-10
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
@9-10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
@9-10
3
Behind The Back Cable Bicep Curl
4 Sets
10-12 Reps
@9-10
4
Pullover (Dumbbell)
3 Sets
12-15 Reps
@9-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@9-10
6
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
@9-10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
2 Sets
12-16 Reps
12-16 Reps
12-16 Reps
@6-8
@8-9
@9-10
2
Lying Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
3
Seated Hamstring Curl
4 Sets
12-16 Reps
@9-10
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@9-10
@9-10
@9-10
5
Bulgarian Split Squat (Dumbbell)
4 Sets
10-12 Reps
@9-10
Day 7
1
Cardio
1 Set
45 mins
@9-10
2
Stretching
1 Set
5 mins
@6-8