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Program Description

To not be a bitch

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 13, 2025 08:10
  • Last Edited
    Jul 14, 2025 02:59

Summary

Transform your physique with this comprehensive 18-week program, designed for dedicated lifters ready to push their limits. With six training days per week, you'll alternate between focused push and pull workouts, targeting major muscle groups through a mix of compound and isolation exercises. Each session is crafted to maximize strength and hypertrophy, ensuring you make consistent gains while keeping your workouts fresh and engaging. Get ready to elevate your training and achieve the results you’ve always wanted!
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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
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Tricep Pushdown (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Lateral Raise (Cable)
1
2
4-6 reps
6-12 reps
RPE 6
RPE 10
4
Shoulder Press (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Pec Deck (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Incline Bench Press (Dumbbell)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
2
Hammer Curl (Cable)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Chest Supported Row (Machine)
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Lat Pulldown
1
3
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Back Extension (Weighted)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
6
Wrist Curls
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
1
2
4-6 reps
8-12 reps
RPE 6
RPE 10
2
Trap Bar Deadlift
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
3
Hack Squat
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
4
Seated Hamstring Curl
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
5
Leg Extension
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
6
Hip Adductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
7
Hip Abductor (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
8
Torso Rotation (Machine)
1
2
4-6 reps
6-8 reps
RPE 6
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
JM Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
2
Tricep Pushdown (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
2 Sets
4-6 Reps
6-12 Reps
@6
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Pec Deck (Machine)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
7
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Preacher Curl (EZ Bar)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
2
Hammer Curl (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Chest Supported Row (Machine)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
4
Lat Pulldown
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Back Extension (Weighted)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
6
Wrist Curls
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
8
Torso Rotation (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
Day 3
1
Calf Raise (Leg Press)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
2
Hack Squat
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Trap Bar Deadlift
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
4
Leg Extension
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Seated Hamstring Curl
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
7
Hip Abductor (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
JM Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
2
Tricep Pushdown (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Lateral Raise (Cable)
1 Set
2 Sets
4-6 Reps
6-12 Reps
@6
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Pec Deck (Machine)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
7
Torso Rotation (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
Day 5
1
Preacher Curl (EZ Bar)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
2
Hammer Curl (Cable)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Chest Supported Row (Machine)
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
4
Lat Pulldown
1 Set
3 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Back Extension (Weighted)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
6
Wrist Curls
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 6
1
Calf Raise (Leg Press)
1 Set
2 Sets
4-6 Reps
8-12 Reps
@6
@10
2
Trap Bar Deadlift
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
3
Hack Squat
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
4
Seated Hamstring Curl
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
5
Leg Extension
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
6
Hip Adductor (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
7
Hip Abductor (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10
8
Torso Rotation (Machine)
1 Set
2 Sets
4-6 Reps
6-8 Reps
@6
@10