Program Description
time is money
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedJul 08, 2025 01:58
- Last EditedJul 13, 2025 05:15
Summary
Transform your physique with the Alpisch Method, a comprehensive 16-week program designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of upper and lower body workouts that emphasize strength and hypertrophy. Each session includes targeted exercises—like the Pec Deck, Squats, and Overhead Press—ensuring you build muscle while improving overall fitness. With a focus on progressive overload and proper form, this program is your roadmap to achieving lasting results. Get ready to elevate your training and unleash your full potential!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
7 reps
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
7 reps
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
7 reps
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
7 reps
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
7 reps
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
7 reps
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8
RPE 8.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
7 reps
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
7 reps
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Abductor (Machine)
1
7 reps
RPE 8.5
7
Hip Adductor (Machine)
1
7 reps
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
7 reps
RPE 9
7
Hip Adductor (Machine)
1
7 reps
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Dumbbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
7 reps
RPE 9.5
7
Hip Adductor (Machine)
1
7 reps
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8
3
Chest Fly (Cable)
1
7 reps
RPE 8
4
Seated Row (Machine)
1
7 reps
RPE 8
5
Overhead Press (Barbell)
1
7 reps
RPE 8
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 8.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 8.5
3
Chest Fly (Cable)
1
7 reps
RPE 8.5
4
Seated Row (Machine)
1
7 reps
RPE 8.5
5
Overhead Press (Barbell)
1
7 reps
RPE 8.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 8.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Face Pull
1
1
AMRAP
AMRAP
RPE 8.5
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9
3
Chest Fly (Cable)
1
7 reps
RPE 9
4
Seated Row (Machine)
1
7 reps
RPE 9
5
Seated Overhead Press (Barbell)
1
7 reps
RPE 9
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9
RPE 9.5
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
7 reps
RPE 9.5
2
Wide Grip Lat Pulldown
1
7 reps
RPE 9.5
3
Chest Fly (Cable)
1
7 reps
RPE 9.5
4
Seated Row (Machine)
1
7 reps
RPE 9.5
5
Overhead Press (Machine)
1
7 reps
RPE 9.5
6
Seated Wide-Grip Row (Cable)
1
7 reps
RPE 9.5
7
Lateral Raise (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Face Pull
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
9
Tricep Extension (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
10
Bicep Curl (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8
RPE 8.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8
5
Leg Extension
1
7 reps
RPE 8
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8
RPE 8.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 8.5
RPE 9
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 8.5
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 8.5
5
Leg Extension
1
7 reps
RPE 8.5
6
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 8.5
RPE 9
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9
RPE 9.5
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9
RPE 9.5
3
Squat (Barbell)
1
7 reps
RPE 9
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9
5
Leg Extension
1
7 reps
RPE 9
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9
RPE 9.5
8
Abs Crunch (Machine)
1
7 reps
RPE 9
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
7 reps
7 reps
RPE 9.5
RPE 10
2
Standing Calf Raise
1
1
7 reps
7 reps
RPE 9.5
RPE 10
3
Squat (Barbell)
1
7 reps
RPE 9.5
4
Romanian Deadlift (Barbell)
1
7 reps
RPE 9.5
5
Leg Extension
1
7 reps
RPE 9.5
6
Hip Abductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
7
Hip Adductor (Machine)
1
1
7 reps
7 reps
RPE 9.5
RPE 10
8
Abs Crunch (Machine)
1
7 reps
RPE 9.5
9
Leg Raise (Captain's Chair)
1
AMRAP
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)1 Set
7 Reps
@8
2
Wide Grip Lat Pulldown1 Set
7 Reps
@8
3
Chest Fly (Cable)1 Set
7 Reps
@8
4
Seated Row (Machine)1 Set
7 Reps
@8
5
Overhead Press (Barbell)1 Set
7 Reps
@8
6
Seated Wide-Grip Row (Cable)1 Set
7 Reps
@8
7
Lateral Raise (Machine)1 Set
1 Set
7 Reps
7 Reps
@8.5
@9
8
Face Pull1 Set
1 Set
AMRAP
AMRAP
@8
@8.5
9
Tricep Extension (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
10
Bicep Curl (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 2
1
Leg Curl1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Standing Calf Raise1 Set
1 Set
7 Reps
7 Reps
@8.5
@9.5
3
Squat (Barbell)1 Set
7 Reps
@8
4
Romanian Deadlift (Barbell)1 Set
7 Reps
@8
5
Leg Extension1 Set
7 Reps
@8
6
Hip Abductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
7
Hip Adductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Abs Crunch (Machine)1 Set
7 Reps
@9
9
Leg Raise (Captain's Chair)1 Set
AMRAP
@9
Day 3
1
Pec Deck (Machine)1 Set
7 Reps
@8
2
Wide Grip Lat Pulldown1 Set
7 Reps
@8
3
Chest Fly (Cable)1 Set
7 Reps
@8
4
Seated Row (Machine)1 Set
7 Reps
@8
5
Overhead Press (Barbell)1 Set
7 Reps
@8
6
Seated Wide-Grip Row (Cable)1 Set
7 Reps
@8
7
Lateral Raise (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Face Pull1 Set
1 Set
AMRAP
AMRAP
@8.5
@9.5
9
Tricep Extension (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
10
Bicep Curl (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
Day 4
1
Leg Curl1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
2
Standing Calf Raise1 Set
1 Set
7 Reps
7 Reps
@8.5
@9.5
3
Squat (Barbell)1 Set
7 Reps
@8
4
Romanian Deadlift (Barbell)1 Set
7 Reps
@8
5
Leg Extension1 Set
7 Reps
@8
6
Hip Abductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
7
Hip Adductor (Machine)1 Set
1 Set
7 Reps
7 Reps
@8
@8.5
8
Abs Crunch (Machine)1 Set
7 Reps
@9
9
Leg Raise (Captain's Chair)1 Set
AMRAP
@9