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상체하체

by Jonghyuk L.
1 athletes joined

Program Description

근육빵빵 무고민 마이크 서머필드 무작정 따라하기

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 04, 2025 09:20
  • Last Edited
    Jun 18, 2025 08:49

Summary

Unlock your strength potential with the 상체하체 program, a comprehensive 12-week training plan designed to sculpt your upper and lower body. Committing to six days a week, you'll engage in a variety of targeted exercises, including barbell squats, leg curls, and hip thrusts, to build muscle and enhance your overall fitness. Each session is crafted to boost your performance and push your limits, ensuring you stay motivated and on track. Equip yourself with the full gym setup and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
2
10-14 reps
10-14 reps
8-14 reps
RPE 6
RPE 6.5
RPE 10
2
Any Press
1
1
3
10-14 reps
10-14 reps
10-14 reps
RPE 6
RPE 6.5
RPE 10
3
Single Arm Row (Cable)
1
3
10-14 reps
10-14 reps
RPE 6.5
RPE 10
4
One Arm Lateral Raise (Cable)
3
10-14 reps
RPE 10
5
Shoulder Press (Machine)
2
10-14 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-14 reps
RPE 10
7
Tricep Extension (Cable)
2
10-14 reps
RPE 10
8
Tricep Pushdown (Cable)
2
10-14 reps
RPE 10
9
Bicep Curl (Cable)
2
10-14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
3
15-25 reps
10-14 reps
RPE 6
RPE 10
2
Bench Press (Barbell)
2
3
15-25 reps
10-14 reps
-
RPE 10
3
T-Bar Row
2
3
15-25 reps
10-14 reps
-
RPE 10
4
Lateral Raise (Cable)
1
2
-
10-14 reps
RPE 6
RPE 10
5
Military Press (Barbell)
1
2
-
10-14 reps
RPE 6
RPE 10
6
Rear Delt Fly (Machine)
1
2
-
10-14 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
3
10-14 reps
RPE 10
8
Hammer Curl (Cable)
3
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Hip Thrust (Barbell)
4
10-14 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15-25 reps
-
2
Leg Extension
2
2
20-25 reps
10-14 reps
-
RPE 10
3
Squat (Barbell)
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
4
Stiff Leg Deadlift
1
3
15-25 reps
10-14 reps
RPE 6
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Lying Leg Curl
3 Sets
15-25 Reps
-
2
Leg Extension
2 Sets
2 Sets
20-25 Reps
10-14 Reps
-
@10
3
Squat (Barbell)
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
4
Hip Thrust (Barbell)
4 Sets
10-14 Reps
@10
Day 4
1
Lying Leg Curl
3 Sets
15-25 Reps
-
2
Leg Extension
2 Sets
2 Sets
20-25 Reps
10-14 Reps
-
@10
3
Squat (Barbell)
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
4
Stiff Leg Deadlift
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
2 Sets
10-14 Reps
10-14 Reps
8-14 Reps
@6
@6.5
@10
2
Any Press
1 Set
1 Set
3 Sets
10-14 Reps
10-14 Reps
10-14 Reps
@6
@6.5
@10
3
Single Arm Row (Cable)
1 Set
3 Sets
10-14 Reps
10-14 Reps
@6.5
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-14 Reps
@10
5
Shoulder Press (Machine)
2 Sets
10-14 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-14 Reps
@10
7
Tricep Extension (Cable)
2 Sets
10-14 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
@10
9
Bicep Curl (Cable)
2 Sets
10-14 Reps
@10
Day 3
1
Chest Fly (Cable)
2 Sets
3 Sets
15-25 Reps
10-14 Reps
@6
@10
2
Bench Press (Barbell)
2 Sets
3 Sets
15-25 Reps
10-14 Reps
-
@10
3
T-Bar Row
2 Sets
3 Sets
15-25 Reps
10-14 Reps
-
@10
4
Lateral Raise (Cable)
1 Set
2 Sets
-
10-14 Reps
@6
@10
5
Military Press (Barbell)
1 Set
2 Sets
-
10-14 Reps
@6
@10
6
Rear Delt Fly (Machine)
1 Set
2 Sets
-
10-14 Reps
@6
@10
7
Single Arm Tricep Extension (Cable)
3 Sets
10-14 Reps
@10
8
Hammer Curl (Cable)
3 Sets
10-14 Reps
@10
Day 5
1
Chest Fly (Machine)
1 Set
1 Set
2 Sets
10-14 Reps
10-14 Reps
8-14 Reps
@6
@6.5
@10
2
Any Press
1 Set
1 Set
3 Sets
10-14 Reps
10-14 Reps
10-14 Reps
@6
@6.5
@10
3
Single Arm Row (Cable)
1 Set
3 Sets
10-14 Reps
10-14 Reps
@6.5
@10
4
One Arm Lateral Raise (Cable)
3 Sets
10-14 Reps
@10
5
Shoulder Press (Machine)
2 Sets
10-14 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-14 Reps
@10
7
Tricep Extension (Cable)
2 Sets
10-14 Reps
@10
8
Tricep Pushdown (Cable)
2 Sets
10-14 Reps
@10
9
Bicep Curl (Cable)
2 Sets
10-14 Reps
@10
Day 6
1
Lying Leg Curl
3 Sets
15-25 Reps
-
2
Leg Extension
2 Sets
2 Sets
20-25 Reps
10-14 Reps
-
@10
3
Squat (Barbell)
1 Set
3 Sets
15-25 Reps
10-14 Reps
@6
@9
4
Hip Thrust (Barbell)
4 Sets
10-14 Reps
@10