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BoostcampPNG

Uni Mesocycle 1

by Joshua E.

Program Description

To develop strength and gain lean muscle mass using a frequency based training split focused on lagging muscle groups

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 27, 2025 01:09
  • Last Edited
    Oct 28, 2025 05:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Hamstrings
10.4%
Chest
9.3%
Biceps
9.3%
Upper Back
7.8%
Front Delts
7.4%
Quadriceps
7.4%
Middle Delts
7%
Glutes
6.3%
Abs
5.6%
Lats
5.2%
Forearms
4.4%
Adductors
3.7%
Rear Delts
2.6%
Lower Back
2.6%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
2
8 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Unilateral Dumbbell Preacher Hammer Curls
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
1
1
8 reps
5 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Low to High Cable Chest Fly
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Kelso Shrug
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
6
Rear Delt Fly (Cable)
1
1
8 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
1
1
8 reps
6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Thrust (Machine)
1
8 reps
RPE 10
6
Hip Adductor (Machine)
2
8 reps
RPE 9
7
Cable Crunch
2
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
7
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
8
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
9
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
7
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
8
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
9
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
7
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
8
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
9
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
7
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
8
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
9
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
7
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
8
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
9
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
8 reps
6 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
6
Overhead Tricep Extension (Cable)
2
8 reps
RPE 10
7
Lat Pulldown
1
1
8 reps
6 reps
RPE 9
RPE 10
8
Chest Supported Row (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
9
Rope Hammer Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 9
6
Hip Thrust (Machine)
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 9
6
Hip Thrust (Machine)
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 9
6
Hip Thrust (Machine)
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 9
6
Hip Thrust (Machine)
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 9
6
Hip Thrust (Machine)
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
8 reps
6 reps
RPE 10
RPE 10
2
Stiff Leg Deadlift
2
8 reps
RPE 9
3
Leg Extension
1
1
8 reps
6 reps
RPE 10
RPE 10
4
Leg Curl
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Hip Adductor (Machine)
2
8 reps
RPE 9
6
Hip Thrust (Machine)
1
8 reps
RPE 10
7
Cable Crunch
2
8 reps
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Lateral Raise (Cable)
2 Sets
8 Reps
@10
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Unilateral Dumbbell Preacher Hammer Curls
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
5 Reps
@10
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
Day 2
1
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
6 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Low to High Cable Chest Fly
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Kelso Shrug
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@9
@10
6
Rear Delt Fly (Cable)
1 Set
1 Set
8 Reps
6 Reps
@9
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Stiff Leg Deadlift
1 Set
1 Set
8 Reps
6 Reps
@9
@9
3
Leg Extension
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Hip Thrust (Machine)
1 Set
8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8 Reps
@9
7
Cable Crunch
2 Sets
8 Reps
@10
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
6 Reps
@9
@10
2
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
@10
7
Lat Pulldown
1 Set
1 Set
8 Reps
6 Reps
@9
@10
8
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
9
Rope Hammer Curl
1 Set
1 Set
8 Reps
6 Reps
@10
@10
Day 5
1
Leg Press (45 Degrees)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
2
Stiff Leg Deadlift
2 Sets
8 Reps
@9
3
Leg Extension
1 Set
1 Set
8 Reps
6 Reps
@10
@10
4
Leg Curl
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Hip Adductor (Machine)
2 Sets
8 Reps
@9
6
Hip Thrust (Machine)
1 Set
8 Reps
@10
7
Cable Crunch
2 Sets
8 Reps
@10