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ULPPL 2026

by Vash M

Program Description

ULPPL ULPPL

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 04, 2026 08:51
  • Last Edited
    Jan 04, 2026 11:50
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Triceps
9.5%
Biceps
8.9%
Quadriceps
8.3%
Hamstrings
8.3%
Front Delts
8.1%
Calves
7.6%
Lats
7.2%
Glutes
6.4%
Chest
5.7%
Middle Delts
5.7%
Abductors
4.2%
Rear Delts
2.6%
Adductors
2.3%
Forearms
2.1%
Lower Back
0.8%
Abs
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
7A
Bicep Curl (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
12 reps
10 reps
RPE 9
RPE 10
8
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
9
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
10 reps
8 reps
RPE 8
RPE 10
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
3
15 reps
RPE 9
6
Hip Abductor (Machine)
3
15 reps
RPE 9
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Shoulder Press (Machine)
2
2
10 reps
8 reps
RPE 9
RPE 10
3
Seated Dip (Machine)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
4
Chest Fly (Machine)
2
1
15 reps
12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
12 reps
20 reps
RPE 9
RPE 10
6
Lateral Raise (Cable)
2
1
1
15 reps
12 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
10 reps
8 reps
RPE 9
RPE 10
RPE 10
2
Seated Row (Cable)
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Lat Pulldown (Close Grip)
2
1
12 reps
10 reps
RPE 9
RPE 10
4
Face Pull
2
1
15 reps
20 reps
RPE 9
RPE 10
5
Kelso Shrug (Chest Supported)
2
1
12 reps
15 reps
RPE 9
RPE 10
6A
Bayesian Curl
2
1
12 reps
10 reps
RPE 9
RPE 10
6B
Hammer Curl (Cable)
2
1
1
12 reps
10 reps
RPE 9
RPE 10
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
1
12 reps
10 reps
15 reps
RPE 9
RPE 10
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Leg Press
3
12 reps
RPE 9
4
Hip Adductor (Machine)
3
15 reps
RPE 9
5
Hip Abductor (Machine)
3
15 reps
RPE 9
6
Leg Curl
3
1
12 reps
15 reps
RPE 9
RPE 10
7
Calf Raise (Leg Press)
4
15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9
@10
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9
@10
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@9
@9
@10
@10
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@9
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@9
@10
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@9
@9
@10
7A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
7B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
@10
9
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
Day 2
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@8
@8
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
15 Reps
@9
@9
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9
@10
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@9
@9
@10
@10
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@9
@10
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@9
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@9
@10
@10
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@9
@9
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@9
@9
@10
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
20 Reps
@9
@9
@10
5
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
12 Reps
12 Reps
15 Reps
@9
@9
@10
6A
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
6B
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@9
@10
@10
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
15 Reps
@9
@9
@10
@9
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
15 Reps
@9
@9
@9
@10
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9