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Upper Lower 2x (1)

by Luca

Program Description

Unlock your strength with the Upper Lower 2x program, designed for novice lifters looking to build muscle and sculpt their physique. Over the course of one week, you'll engage in a comprehensive workout that targets your upper body with exercises like the Incline Bench Press and Lat Pulldown, ensuring balanced development. Each session lasts about 120 minutes, making it perfect for those ready to commit to their fitness journey. Equip yourself with access to a full gym and get ready to transform your body!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 06, 2026 06:07
  • Last Edited
    Mar 07, 2026 03:57
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Triceps
10%
Biceps
10%
Glutes
8.3%
Front Delts
6.7%
Middle Delts
6.7%
Lats
6.7%
Upper Back
6.7%
Quadriceps
6.7%
Abs
5.8%
Abductors
4.2%
Chest
3.3%
Forearms
3.3%
Calves
3.3%
Adductors
3.3%
Lower Back
2.5%
Rear Delts
1.7%
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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
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Single-Leg Leg Curl
3
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
2
5-8 reps
RPE 10
3
Shoulder Press (Machine)
2
4-8 reps
RPE 10
4
Lateral Raise (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 10
8
Tricep Extension (Cable)
2
4-8 reps
RPE 10
9
JM Press (Smith Machine)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
RPE 10
2
Leg Extension
2
4-8 reps
RPE 10
3
Leg Press (45 Degrees)
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 10
5
Lying Leg Curl
2
4-8 reps
RPE 10
6
Abs Crunch (Machine)
2
4-10 reps
RPE 10
7
Hip Adductor (Machine)
2
4-8 reps
RPE 10
8
Hip Abductor (Machine)
2
4-8 reps
RPE 10
9
Reverse Bicep Curl (Dumbbell)
2
4-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Machine)
2 Sets
4-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
5-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
4-8 Reps
@10
4
Lateral Raise (Machine)
2 Sets
4-8 Reps
@10
5
Lat Pulldown
2 Sets
4-8 Reps
@10
6
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@10
8
Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
9
JM Press (Smith Machine)
2 Sets
4-8 Reps
@10
Day 2
1
Calf Raise (Machine)
2 Sets
4-8 Reps
@10
2
Leg Extension
2 Sets
4-8 Reps
@10
3
Hack Squat
2 Sets
4-8 Reps
@10
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
5
Single-Leg Leg Curl
3 Sets
4-8 Reps
@10
6
Abs Crunch (Machine)
2 Sets
4-10 Reps
@10
7
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
8
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
9
Reverse Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@10
Day 3
1
Incline Bench Press (Machine)
2 Sets
4-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
5-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
4-8 Reps
@10
4
Lateral Raise (Machine)
2 Sets
4-8 Reps
@10
5
Lat Pulldown
2 Sets
4-8 Reps
@10
6
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@10
8
Tricep Extension (Cable)
2 Sets
4-8 Reps
@10
9
JM Press (Smith Machine)
2 Sets
4-8 Reps
@10
Day 4
1
Calf Raise (Machine)
2 Sets
4-8 Reps
@10
2
Leg Extension
2 Sets
4-8 Reps
@10
3
Leg Press (45 Degrees)
2 Sets
4-8 Reps
@10
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
4-8 Reps
4-8 Reps
@10
@10
6
Abs Crunch (Machine)
2 Sets
4-10 Reps
@10
7
Hip Adductor (Machine)
2 Sets
4-8 Reps
@10
8
Hip Abductor (Machine)
2 Sets
4-8 Reps
@10
9
Reverse Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@10