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BoostcampPNG

P/P/L for mass

by Petar D.
1 athletes joined

Program Description

This program should help you build muscle and get massive - DUH!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2025 11:08
  • Last Edited
    Aug 19, 2025 06:00

Summary

Unlock your potential with this comprehensive 18-week Push/Pull/Legs program designed for serious muscle gain. Committing to six days a week, you'll engage in a balanced routine that targets all major muscle groups through a variety of compound and isolation exercises. Each workout is structured to maximize hypertrophy, ensuring you push your limits while following clear set and rep guidelines. Get ready to transform your physique and build the mass 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
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
6 reps
RPE 8-10
RPE 6-8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Chest Press (Machine)
2
8-12 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8 reps
-
2
T-Bar Row
3
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
6-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8-10
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8-10
3
Leg Extension
2
8-12 reps
RPE 10
4
Leg Curl
2
12-15 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Seated Overhead Extension (EZ Bar)
3
6-10 reps
RPE 10
5
Tricep Pushdown (Cable)
1
10-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
12-15 reps
RPE 10
2
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Reverse Pec Deck
4
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5 reps
4 reps
RPE 9
RPE 7
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Curl
2
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Calf Raise (Machine)
4
15-20 reps
RPE 10
6
Abs Crunch (Machine)
4
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
3 Sets
5 Reps
6 Reps
@8-10
@6-8
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Seated Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Pull-Up (Weighted)
4 Sets
8 Reps
-
2
T-Bar Row
3 Sets
8-12 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
12-15 Reps
@10
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Reverse Pec Deck
4 Sets
12-15 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-10 Reps
@8-10
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8-10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Leg Curl
2 Sets
12-15 Reps
@10
5
Calf Raise (Machine)
4 Sets
15-20 Reps
@10
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
@10
Day 4
1
AD Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Seated Overhead Extension (EZ Bar)
3 Sets
6-10 Reps
@10
5
Tricep Pushdown (Cable)
1 Set
10-15 Reps
@10
6
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@10
Day 5
1
Pullover (Dumbbell)
3 Sets
12-15 Reps
@10
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@10
3
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@10
4
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Reverse Pec Deck
4 Sets
12-15 Reps
@10
Day 6
1
Stiff Leg Deadlift
1 Set
2 Sets
5 Reps
4 Reps
@9
@7
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Curl
2 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Calf Raise (Machine)
4 Sets
15-20 Reps
@10
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
@10