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Gorilla Glutes

by Vanilla G

Program Description

This intermediate/advanced program is targeting the hind quarters like a mighty silverback gorilla.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 02, 2025 12:09
  • Last Edited
    Oct 04, 2025 04:07
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.6%
Glutes
8.7%
Upper Back
8.2%
Triceps
7.7%
Middle Delts
7.3%
Front Delts
7.2%
Biceps
7.1%
Lats
6.8%
Abs
6.6%
Quadriceps
6.5%
Chest
6.3%
Calves
4.2%
Rear Delts
3%
Lower Back
3%
Forearms
2.4%
Adductors
1.9%
Abductors
1.6%
Cardio
0.9%
Other
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
3
4-8 reps
RPE 8-10
3
Standing Leg Curl
2
8-15 reps
RPE 8-10
4
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
5
Good Morning
2
8-15 reps
RPE 7-10
6
Hip Abductor (Machine)
3
8-15 reps
RPE 8-10
7
Glute Kickback
2
8-12 reps
RPE 8
8
Box Jump
2
4-10 reps
RPE 8-10
9A
Standing Calf Raise
2
8-15 reps
RPE 8-10
9B
Seated Calf Raise
2
8-15 reps
RPE 8-10
10A
Hanging Leg Raise
3
8-12 reps
RPE 8-10
10B
Ab Wheel
2
10-15 reps
RPE 8-10
11
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
3
6-10 reps
RPE 8-10
2
One Arm Lateral Raise (Cable)
3
8-15 reps
RPE 8-10
3
Upright Row (Cable)
2
6-10 reps
RPE 8-10
4
Chest Press (Machine)
3
8-12 reps
RPE 8-10
5
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
6
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
7
T-Bar Row
3
8-12 reps
RPE 8-10
8A
Bayesian Curl
3
8-12 reps
RPE 8-10
8B
Hammer Curl (Cable)
3
6-10 reps
RPE 8
9A
Overhead Tricep Extension (Cable)
3
6-12 reps
RPE 8-10
9B
Tricep Extension (Machine)
3
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
6-12 reps
RPE 8-10
3
Pendulum Squat
2
6-10 reps
RPE 8-10
4
Leg Press
2
4-10 reps
RPE 8-10
5
Leg Curl
3
8-12 reps
RPE 8-10
6
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
7
Hip Adductor (Machine)
3
8-15 reps
RPE 8-10
8A
Standing Calf Raise
3
8-15 reps
RPE 8-10
8B
Seated Calf Raise
2
8-15 reps
RPE 8-10
9A
Windshield Wipers
3
4-10 reps
RPE 8-10
9B
Cable Crunch
3
8-15 reps
RPE 8-10
10
Stair Climber
1
20-30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
3
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
3
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
3
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
3
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
3
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
3
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8-10
6B
Concentration Curl
2
8-12 reps
RPE 8-10
7A
Wrist Curls
2
6-12 reps
RPE 8-10
7B
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 8-10
8A
Ulnar Deviation
2
6-12 reps
RPE 8-10
8B
Radial Deviation
2
6-12 reps
RPE 8-10
Week 1
1 / 18 Weeks
Day 2
1
Shoulder Press Smith Machine
3 Sets
6-10 Reps
@8-10
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
@8-10
3
Upright Row (Cable)
2 Sets
6-10 Reps
@8-10
4
Chest Press (Machine)
3 Sets
8-12 Reps
@8-10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@8-10
6
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8-10
7
T-Bar Row
3 Sets
8-12 Reps
@8-10
8A
Bayesian Curl
3 Sets
8-12 Reps
@8-10
8B
Hammer Curl (Cable)
3 Sets
6-10 Reps
@8
9A
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
@8-10
9B
Tricep Extension (Machine)
3 Sets
6-10 Reps
@8-10
Day 4
1
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)
3 Sets
4-8 Reps
@8-10
3
Lateral Raise (Cuffed) Bench Variation
3 Sets
8-12 Reps
@8-10
4
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@8-10
5
Pec Deck (Machine)
3 Sets
8-15 Reps
@8-10
6
Incline Cable Chest Press
3 Sets
6-12 Reps
@8-10
7
Dip (Weighted)
1 Set
6-12 Reps
@8-10
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
8B
Skull Crusher
2 Sets
6-10 Reps
@8-10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
4-10 Reps
@8-10
2
Deadlift (Barbell)
2 Sets
4-8 Reps
@8-10
3
High Row
3 Sets
6-12 Reps
@8-10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@8-10
5
Low Row
3 Sets
8-12 Reps
@8-10
6A
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8-10
6B
Concentration Curl
2 Sets
8-12 Reps
@8-10
7A
Wrist Curls
2 Sets
6-12 Reps
@8-10
7B
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@8-10
8A
Ulnar Deviation
2 Sets
6-12 Reps
@8-10
8B
Radial Deviation
2 Sets
6-12 Reps
@8-10
Day 3
1
Leg Extension
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
6-12 Reps
@8-10
3
Pendulum Squat
2 Sets
6-10 Reps
@8-10
4
Leg Press
2 Sets
4-10 Reps
@8-10
5
Leg Curl
3 Sets
8-12 Reps
@8-10
6
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@8-10
7
Hip Adductor (Machine)
3 Sets
8-15 Reps
@8-10
8A
Standing Calf Raise
3 Sets
8-15 Reps
@8-10
8B
Seated Calf Raise
2 Sets
8-15 Reps
@8-10
9A
Windshield Wipers
3 Sets
4-10 Reps
@8-10
9B
Cable Crunch
3 Sets
8-15 Reps
@8-10
10
Stair Climber
1 Set
20-30 mins
@8
Day 1
1
Lying Leg Curl
3 Sets
10-15 Reps
@7-10
2
Stiff Leg Deadlift
3 Sets
4-8 Reps
@8-10
3
Standing Leg Curl
2 Sets
8-15 Reps
@8-10
4
Hip Thrust (Machine)
2 Sets
6-10 Reps
@8-10
5
Good Morning
2 Sets
8-15 Reps
@7-10
6
Hip Abductor (Machine)
3 Sets
8-15 Reps
@8-10
7
Glute Kickback
2 Sets
8-12 Reps
@8
8
Box Jump
2 Sets
4-10 Reps
@8-10
9A
Standing Calf Raise
2 Sets
8-15 Reps
@8-10
9B
Seated Calf Raise
2 Sets
8-15 Reps
@8-10
10A
Hanging Leg Raise
3 Sets
8-12 Reps
@8-10
10B
Ab Wheel
2 Sets
10-15 Reps
@8-10
11
Stair Climber
1 Set
20-30 mins
@7-9