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BoostcampPNG

Jeff Nippard Body Building Transformation System

by Zach D.
26 athletes joined

Program Description

To become Jeff Nippard

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 12, 2025 03:43
  • Last Edited
    Jul 28, 2025 01:41

Summary

Transform your physique with the Jeff Nippard Body Building Transformation System, a comprehensive 16-week program designed for serious lifters. With five dedicated training days each week, you'll focus on strength-building workouts that target all major muscle groups, utilizing a mix of barbell, cable, and bodyweight exercises. Each session is meticulously crafted to maximize your gains, featuring detailed instructions and video demonstrations to ensure proper form. Get ready to challenge yourself and achieve the body you've always wanted!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Cable Ladder Crossover
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
2 Sets
1 Set
3-5 Reps
6-10 Reps
6-10 Reps
@6
@7
@9
4
One Arm Lateral Raise (Cable)
6 Sets
8-10 Reps
@9
5
Pendlay Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
7
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
Day 2
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
6
Decline Crunch
3 Sets
8-10 Reps
@9
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
4
Single Arm Rear Delt Fly (Cable)
2 Sets
2 Sets
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
5
Shrug Cable
3 Sets
10-12 Reps
@9
6
Ez Bar Cable Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
3
Dumbbell Fly (Bottom Half)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
6
Triceps Kickback (cable)
4 Sets
12-15 Reps
@9
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9
Day 5
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9