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BoostcampPNG

Wedding Ready

by Harrison F.
2 athletes joined

Program Description

Build muscle and strength. A step up from a basic beginner program.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 19, 2026 01:43
  • Last Edited
    Jan 19, 2026 02:32
Muscle Engagement
Front
Back
MuscleSet
Abs
11.5%
Triceps
9.2%
Glutes
8.8%
Hamstrings
8.8%
Upper Back
8.3%
Quadriceps
7.9%
Front Delts
7.4%
Biceps
6.5%
Chest
5.5%
Lats
5.5%
Middle Delts
4.6%
Rear Delts
3.7%
Abductors
3%
Adductors
2.8%
Lower Back
1.8%
Calves
1.8%
Forearms
1.8%
Cardio
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 9
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Pec Deck (Machine)
4
8 reps
RPE 8
4
Tricep Rope Push Down (Cable)
4
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Leg Extension
4
8-10 reps
RPE 8.5
4
Single-Leg Leg Curl
4
8-10 reps
RPE 8.5
5
Standing Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 7
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
5
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
High Row
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
3
Low Row (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Seated Overhead Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Face Pull
4
8-10 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
5 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Hip Thrust (Machine)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
3
Hip Abductor (Machine)
4
8-10 reps
RPE 9
4
Hip Adductor (Machine)
4
8-10 reps
RPE 9
5
Incline Curl (Dumbbell)
1
1
2
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
3
6-8 reps
6-8 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
2
Cable Crunch
5
15 reps
RPE 9
3
Leg Raise (Captain's Chair)
4
12-15 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@9
@9.5
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7
@8
@9
3
Pec Deck (Machine)
4 Sets
8 Reps
@8
4
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
4 Sets
6 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@7.5
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3
Leg Extension
4 Sets
8-10 Reps
@8.5
4
Single-Leg Leg Curl
4 Sets
8-10 Reps
@8.5
5
Standing Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8.5
@9
@9
2
High Row
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9
3
Low Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@7
@8
@9
@9
4
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
5
Face Pull
4 Sets
8-10 Reps
@8.5
6
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
Day 3
1
Cardio
1 Set
30 mins
@7
2
Cable Crunch
5 Sets
15 Reps
@9
3
Leg Raise (Captain's Chair)
5 Sets
12-15 Reps
@8
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
@7
@8
@8.5
@9
@9.5
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
@8
@8.5
@9
@9.5
3
Hip Abductor (Machine)
4 Sets
8-10 Reps
@9
4
Hip Adductor (Machine)
4 Sets
8-10 Reps
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
6
Hammer Curl (Dumbbell)
1 Set
3 Sets
6-8 Reps
6-8 Reps
@8
@8
Day 6
1
Cardio
1 Set
30 mins
@8
2
Cable Crunch
5 Sets
15 Reps
@9
3
Leg Raise (Captain's Chair)
4 Sets
12-15 Reps
@9