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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 13, 2025 09:28
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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