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Seventy Four Percent

by Brian B.

Program Description

Just a tweaked version of RAVAGE.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 23, 2025 03:48
  • Last Edited
    Jun 18, 2025 12:09

Summary

**Seventy Four Percent** is a comprehensive 15-week program designed for dedicated lifters looking to maximize their strength and endurance. With six training days each week, you'll engage in a balanced mix of leg, torso, and arm workouts, incorporating both free weights and machines. Each session is meticulously crafted to push your limits, featuring exercises like Smith Machine Hack Squats and Weighted Back Extensions, ensuring you build muscle effectively. Get ready to transform your physique and elevate your performance with this structured and challenging regimen!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
4
Chest Press (Machine)
1
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
1
10-15 reps
RPE 10
6
1 Arm Machine Row
1
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
4
Chest Press (Machine)
1
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
1
10-15 reps
RPE 10
6
1 Arm Machine Row
1
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
4
Chest Press (Machine)
1
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
1
10-15 reps
RPE 10
6
1 Arm Machine Row
1
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
1
8-15 reps
RPE 10
4
Leg Extension
1
15-20 reps
RPE 10
5
Standing Calf Raise
1
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
1
8-15 reps
RPE 10
4
Leg Extension
1
15-20 reps
RPE 10
5
Standing Calf Raise
1
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
1
8-15 reps
RPE 10
4
Leg Extension
1
15-20 reps
RPE 10
5
Standing Calf Raise
1
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
4
Wide Neutral Pulldown
1
10-15 reps
RPE 10
5
MTS Row
1
10-20 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
4
Wide Neutral Pulldown
1
10-15 reps
RPE 10
5
MTS Row
1
10-20 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
4
Wide Neutral Pulldown
1
10-15 reps
RPE 10
5
MTS Row
1
10-20 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Leaning Overhead Extension
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Leaning Overhead Extension
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Leaning Overhead Extension
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Week 1
1 / 15 Weeks
Day 1
1
Smith Machine Hack Squat
1 Set
2 Sets
5-10 Reps
10-15 Reps
@7-8
@7-8
2
Back Extension (Weighted)
2 Sets
8-15 Reps
@8-9
3
Walking Lunge
1 Set
20-30 Reps
-
4
Seated Hamstring Curl
2 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
12-20 Reps
-
6
Run
1 Set
20 mins
-
Day 2
1
Chest Press (dumbbell)
3 Sets
6-8 Reps
@9-10
2
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
3
Narrow Neutral Pulldown
3 Sets
8-12 Reps
@10
4
Chest Press (Machine)
2 Sets
8-12 Reps
@8-9
5
Wide Overhand Pulldown
2 Sets
10-15 Reps
@10
6
1 Arm Machine Row
2 Sets
10-15 Reps
@10
7
Standing Pullover (Cable)
1 Set
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
12-20 Reps
-
9
Run
1 Set
20 mins
-
Day 3
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9-10
4
Standing Overhead Extension
2 Sets
8-15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
6
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
-
8
Run
1 Set
20 mins
-
Day 4
1
Squat (Smith Machine)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-9
3
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Standing Calf Raise
2 Sets
8-15 Reps
-
6
Hanging Leg Raise
3 Sets
12-20 Reps
-
7
Run
1 Set
20 mins
-
Day 5
1
Chest Press (dumbbell)
2 Sets
8-12 Reps
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@10
4
Wide Neutral Pulldown
2 Sets
10-15 Reps
@10
5
MTS Row
2 Sets
10-20 Reps
-
6
Seated Row (Cable)
2 Sets
8-15 Reps
-
7
Hanging Leg Raise
3 Sets
12-20 Reps
-
8
Run
1 Set
20 mins
-
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Leaning Overhead Extension
2 Sets
10-15 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9-10
4
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
5
Lateral Raise (Machine)
2 Sets
12-20 Reps
-
6
Lu Lateral Raise
2 Sets
10-15 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
12-20 Reps
-
9
Run
1 Set
20 mins
-