Program Description
UL - improved
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout120 minutes
- CreatedApr 08, 2025 06:28
- Last EditedJun 18, 2025 07:47
Summary
Transform your physique with the Mads UL program, an 18-week journey designed for serious lifters. Committing just four days a week, you'll engage in targeted upper and lower body workouts that focus on building strength and muscle definition. Each session includes a mix of compound and isolation exercises, utilizing a full gym setup to maximize your gains. Get ready to challenge yourself and unlock your potential with a structured approach that delivers results!
Muscle Engagement
Front
Back
MuscleSet
Biceps
12.6%
Chest
12%
Abs
10.2%
Lats
9.9%
Front Delts
9%
Triceps
8.4%
Upper Back
8.4%
Quadriceps
6.6%
Middle Delts
6%
Calves
3%
Hamstrings
3%
Adductors
3%
Lower Back
2.4%
Forearms
2.4%
Glutes
1.8%
Rear Delts
1.2%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4 reps
6 reps
RPE 10
RPE 10
2
Lateral Raise (Cable)
1
1
5 reps
10 reps
RPE 10
RPE 10
3
Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Chest Supported Row (Smith Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Shoulder Press
1
5 reps
RPE 10
7
Seated Tricep Pushdown
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Preacher Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Incline Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Abs Crunch (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Lying Leg Raise
1
8 reps
RPE 10
5
Seated Leg Curl
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Sqauts
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Seated Calf Raise
1
1
8 reps
12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cross Body Tricep Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Skull Crusher (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Chest Supported Row (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Pull-Up (Weighted)
1
1
5 reps
8 reps
RPE 10
RPE 10
5
Incline Bench Press (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Behind The Back Lateral Raise (Cable)
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Pec Deck (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Single Arm Row (Cable)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
2
Hammer Curl (Dumbbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
3
Lying Leg Raise
1
1
5 reps
8 reps
RPE 10
RPE 10
4
Abs Crunch (Weighted)
1
8 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
1
5 reps
8 reps
RPE 10
RPE 10
6
Bulgarien Split Squats
1
1
5 reps
8 reps
RPE 10
RPE 10
7
Hip Adductor (Machine)
1
1
5 reps
8 reps
RPE 10
RPE 10
8
Leg Extension
1
1
5 reps
8 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
4 Reps
6 Reps
@10
@10
2
Lateral Raise (Cable)1 Set
1 Set
5 Reps
10 Reps
@10
@10
3
Bench Press (Dumbbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Lat Pulldown (Neutral Grip)1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
Chest Supported Row (Smith Machine)1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Shoulder Press1 Set
5 Reps
@10
7
Seated Tricep Pushdown1 Set
1 Set
5 Reps
8 Reps
@10
@10
Day 2
1
Single Arm Preacher Curl1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Incline Curl (Dumbbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Abs Crunch (Weighted)1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Lying Leg Raise1 Set
8 Reps
@10
5
Seated Leg Curl1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Bulgarien Split Sqauts1 Set
1 Set
5 Reps
8 Reps
@10
@10
7
Leg Extension1 Set
1 Set
5 Reps
8 Reps
@10
@10
8
Seated Calf Raise1 Set
1 Set
8 Reps
12 Reps
@10
@10
Day 3
1
Cross Body Tricep Extension1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Skull Crusher (Barbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Chest Supported Row (Machine)1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Pull-Up (Weighted)1 Set
1 Set
5 Reps
8 Reps
@10
@10
5
Incline Bench Press (Dumbbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Behind The Back Lateral Raise (Cable)1 Set
1 Set
5 Reps
8 Reps
@10
@10
7
Pec Deck (Machine)1 Set
1 Set
5 Reps
8 Reps
@10
@10
8
Single Arm Row (Cable)1 Set
8 Reps
@10
Day 4
1
Bicep Curl (Barbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
2
Hammer Curl (Dumbbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
3
Lying Leg Raise1 Set
1 Set
5 Reps
8 Reps
@10
@10
4
Abs Crunch (Weighted)1 Set
8 Reps
@10
5
Romanian Deadlift (Barbell)1 Set
1 Set
5 Reps
8 Reps
@10
@10
6
Bulgarien Split Squats1 Set
1 Set
5 Reps
8 Reps
@10
@10
7
Hip Adductor (Machine)1 Set
1 Set
5 Reps
8 Reps
@10
@10
8
Leg Extension1 Set
1 Set
5 Reps
8 Reps
@10
@10