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13 weeks lock in on diddy

by Thomas Watson
1 athletes joined

Program Description

**13 Weeks Lock In on Diddy** is an intense 13-week workout program designed to maximize your strength and muscle gains. With a commitment of 52 days, you'll engage in a variety of exercises targeting all major muscle groups, including the chest, arms, back, and legs. Each session is structured to push your limits, featuring compound lifts like the bench press and targeted isolation movements such as cable curls. Stay motivated as you progress through this comprehensive plan, ensuring you build muscle and enhance your overall fitness. Get ready to lock in your gains! at

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    10 minutes
  • Created
    Jan 25, 2026 02:27
  • Last Edited
    Jan 25, 2026 03:03
Muscle Engagement
Front
Back
MuscleSet
Biceps
15.7%
Triceps
12.6%
Front Delts
8.4%
Lats
8.4%
Upper Back
8.4%
Hamstrings
8.4%
Quadriceps
8.4%
Chest
6.3%
Forearms
5.8%
Middle Delts
4.2%
Adductors
4.2%
Glutes
4.2%
Rear Delts
2.1%
Abductors
1%
Lower Back
1%
Abs
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-6 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 10
3
JM Press (Smith Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown
2
4-6 reps
RPE 10
5
Seated Row (Machine)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
5-8 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Bicep Curl (Cable)
2
4-6 reps
RPE 10
4
Seated Hamstring Curl
2
4-6 reps
RPE 10
5
Leg Extension
2
5-8 reps
RPE 10
6
Hip Adductor (Machine)
2
5-8 reps
RPE 10
7
Leg Press (45 Degrees)
2
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Lateral Raise (Cable)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
4-6 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
4-6 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Bent Over Row (Barbell)
2
4-6 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
2
4-6 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
4
Hip Adductor (Machine)
2
4-6 reps
RPE 10
5
Leg Extension
1
1
4-6 reps
5-8 reps
RPE 10
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-6 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@10
3
JM Press (Smith Machine)
2 Sets
4-6 Reps
@10
4
Lat Pulldown
2 Sets
4-6 Reps
@10
5
Seated Row (Machine)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
Day 2
1
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
4-6 Reps
@10
3
Bicep Curl (Cable)
2 Sets
4-6 Reps
@10
4
Seated Hamstring Curl
2 Sets
4-6 Reps
@10
5
Leg Extension
2 Sets
5-8 Reps
@10
6
Hip Adductor (Machine)
2 Sets
5-8 Reps
@10
7
Leg Press (45 Degrees)
2 Sets
4-6 Reps
@10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Lateral Raise (Cable)
2 Sets
5-8 Reps
@10
3
Seated Dip (Machine)
2 Sets
4-6 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
4-6 Reps
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Bent Over Row (Barbell)
2 Sets
4-6 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
5-8 Reps
@10
Day 4
1
Bicep Curl (Cable)
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
2
Hammer Curl (Dumbbell)
2 Sets
4-6 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@10
4
Hip Adductor (Machine)
2 Sets
4-6 Reps
@10
5
Leg Extension
1 Set
1 Set
4-6 Reps
5-8 Reps
@10
@10
6
Seated Hamstring Curl
2 Sets
4-6 Reps
@10