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Lukies program

by Lucas Burnett
2 athletes joined

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 04, 2026 08:36
  • Last Edited
    Feb 06, 2026 12:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
12.9%
Biceps
11%
Middle Delts
10.6%
Chest
10.2%
Upper Back
9.9%
Lats
9.9%
Rear Delts
4.5%
Forearms
3.8%
Quadriceps
3.4%
Hamstrings
3.4%
Glutes
2.5%
Abductors
2.5%
Calves
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9.5
3
Chest Fly (Machine)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 9.5
3
Leg Extension
3
10 reps
RPE 9.5
4
Hip Abductor (Machine)
3
10 reps
RPE 9.5
5
Standing Calf Raise
3
11 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9.5
2
Chest Fly (Cable)
3
10 reps
RPE 9.5
3
Dip (Assisted)
3
10 reps
RPE 9.5
4
Tricep Pushdown (Cable)
3
10 reps
RPE 9.5
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 9.5
3
Lat Prayer
3
10 reps
RPE 9.5
4
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
4
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@9.5
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 3
1
Leg Press
3 Sets
8 Reps
@10
2
Leg Curl
3 Sets
10 Reps
@9.5
3
Leg Extension
3 Sets
10 Reps
@9.5
4
Hip Abductor (Machine)
3 Sets
10 Reps
@9.5
5
Standing Calf Raise
3 Sets
11 Reps
@9.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@9.5
2
Chest Fly (Cable)
3 Sets
10 Reps
@9.5
3
Dip (Assisted)
3 Sets
10 Reps
@9.5
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9.5
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@9
Day 2
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@9.5
2
Lat Pulldown
3 Sets
10 Reps
@9.5
3
Lat Prayer
3 Sets
10 Reps
@9.5
4
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)
4 Sets
10 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@9.5
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