logo
BoostcampPNG

Gorilla Glutes

by Vanilla G

Program Description

This intermediate/advanced program is targeting the posterior, glutes hams and upper back

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
    Nov 09, 2025 07:04

Summary

Transform your lower body with the Gorilla Glutes program, an 18-week journey designed to sculpt and strengthen your glutes through a targeted 5-day-a-week routine. This program combines a variety of exercises, including cable and machine workouts, to maximize muscle engagement and growth. Each session is structured to challenge your limits and boost your strength, ensuring you see real results. Get ready to unleash your inner power and achieve the glutes of your dreams!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
8.5%
Glutes
8.5%
Quadriceps
8.4%
Triceps
7.6%
Biceps
7.2%
Lats
7.2%
Abs
7%
Hamstrings
6.8%
Chest
6.8%
Front Delts
6.6%
Middle Delts
5.9%
Rear Delts
4.1%
Forearms
3.1%
Lower Back
2.6%
Calves
2.6%
Cardio
2.6%
Adductors
1.8%
Abductors
1.3%
Other
1.3%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith Machine
2
6-10 reps
RPE 8-10
2A
One Arm Lateral Raise (Cable)
2
8-15 reps
RPE 8-10
2B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 8-10
4
Chest Fly (Machine)
2
8-12 reps
RPE 8-10
5
Pull-Up (Weighted)
2
4-8 reps
RPE 8-10
6
T-Bar Row
2
8-12 reps
RPE 8-10
7A
Bayesian Curl
2
8-12 reps
RPE 8-10
7B
Hammer Curl (Cable)
2
6-10 reps
RPE 8
8A
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 8-10
8B
Tricep Extension (Machine)
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10-15 reps
RPE 7-10
2
Stiff Leg Deadlift
2
4-8 reps
RPE 8-10
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-10
4
Leg Extension
2
8-15 reps
RPE 8-10
5
Hip Abductor (Machine)
2
8-15 reps
RPE 8-10
6
Box Jump
2
4-10 reps
RPE 8-10
7
Standing Calf Raise
2
8-15 reps
RPE 8-10
8A
Hanging Leg Raise
2
8-12 reps
RPE 8-10
8B
Ab Wheel
2
10-15 reps
RPE 8-10
9
Stair Climber
1
20-30 mins
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
8-15 reps
RPE 8-10
2
Seated Shoulder Press (Dumbbell)
2
4-8 reps
RPE 8-10
3
Lateral Raise (Cuffed) Bench Variation
2
8-12 reps
RPE 8-10
4
Incline Bench Press (Barbell)
2
4-8 reps
RPE 8-10
5
Pec Deck (Machine)
2
8-15 reps
RPE 8-10
6
Incline Cable Chest Press
2
6-12 reps
RPE 8-10
7
Dip (Weighted)
1
6-12 reps
RPE 8-10
8A
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8-10
8B
Skull Crusher
2
6-10 reps
RPE 8-10
9
Treadmill
1
20-30 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
2
4-10 reps
RPE 8-10
2
Deadlift (Barbell)
2
4-8 reps
RPE 8-10
3
High Row
2
6-12 reps
RPE 8-10
4
Lat Pulldown (Neutral Grip)
2
8-15 reps
RPE 8-10
5
Low Row
2
8-12 reps
RPE 8-10
6A
Incline Curl (Dumbbell)
2
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
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
2
4-8 reps
RPE 8-10
3
Pendulum Squat
3
6-10 reps
RPE 8-10
4
Romanian Deadlift (Barbell)
2
4-8 reps
RPE 8-10
5
Hip Adductor (Machine)
2
8-15 reps
RPE 8-10
6
Standing Calf Raise
2
8-15 reps
RPE 8-10
7A
Windshield Wipers
2
4-10 reps
RPE 8-10
7B
Cable Crunch
2
8-15 reps
RPE 8-10
8
Stair Climber
1
20-30 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Lying Leg Curl
2 Sets
10-15 Reps
@7-10
2
Stiff Leg Deadlift
2 Sets
4-8 Reps
@8-10
3
Hip Thrust (Machine)
2 Sets
6-10 Reps
@8-10
4
Leg Extension
2 Sets
8-15 Reps
@8-10
5
Hip Abductor (Machine)
2 Sets
8-15 Reps
@8-10
6
Box Jump
2 Sets
4-10 Reps
@8-10
7
Standing Calf Raise
2 Sets
8-15 Reps
@8-10
8A
Hanging Leg Raise
2 Sets
8-12 Reps
@8-10
8B
Ab Wheel
2 Sets
10-15 Reps
@8-10
9
Stair Climber
1 Set
20-30 mins
@7-9
Day 2
1
Shoulder Press Smith Machine
2 Sets
6-10 Reps
@8-10
2A
One Arm Lateral Raise (Cable)
2 Sets
8-15 Reps
@8-10
2B
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@8-10
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8-10
5
Pull-Up (Weighted)
2 Sets
4-8 Reps
@8-10
6
T-Bar Row
2 Sets
8-12 Reps
@8-10
7A
Bayesian Curl
2 Sets
8-12 Reps
@8-10
7B
Hammer Curl (Cable)
2 Sets
6-10 Reps
@8
8A
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@8-10
8B
Tricep Extension (Machine)
2 Sets
6-10 Reps
@8-10
9
Treadmill
1 Set
20-30 mins
@6-10
Day 4
1
Rear Delt Fly (Machine)
2 Sets
8-15 Reps
@8-10
2
Seated Shoulder Press (Dumbbell)
2 Sets
4-8 Reps
@8-10
3
Lateral Raise (Cuffed) Bench Variation
2 Sets
8-12 Reps
@8-10
4
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
@8-10
5
Pec Deck (Machine)
2 Sets
8-15 Reps
@8-10
6
Incline Cable Chest Press
2 Sets
6-12 Reps
@8-10
7
Dip (Weighted)
1 Set
6-12 Reps
@8-10
8A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8-10
8B
Skull Crusher
2 Sets
6-10 Reps
@8-10
9
Treadmill
1 Set
20-30 mins
@6-10
Day 5
1
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
4-10 Reps
@8-10
2
Deadlift (Barbell)
2 Sets
4-8 Reps
@8-10
3
High Row
2 Sets
6-12 Reps
@8-10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-15 Reps
@8-10
5
Low Row
2 Sets
8-12 Reps
@8-10
6A
Incline Curl (Dumbbell)
2 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
Day 3
1
Leg Extension
2 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
2 Sets
4-8 Reps
@8-10
3
Pendulum Squat
3 Sets
6-10 Reps
@8-10
4
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
@8-10
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
@8-10
6
Standing Calf Raise
2 Sets
8-15 Reps
@8-10
7A
Windshield Wipers
2 Sets
4-10 Reps
@8-10
7B
Cable Crunch
2 Sets
8-15 Reps
@8-10
8
Stair Climber
1 Set
20-30 mins
@8