Program Description
Maximum muscle growth, putting maximal efforts for maximum results, high intensity, low volume.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
- EquipmentDumbbell Only
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedJun 09, 2025 10:17
- Last EditedJun 18, 2025 11:40
Summary
Unlock your potential with the Mike Mentzer HIT Training program, a focused 18-week journey designed for serious lifters. Comprising four intense training days each week, this program emphasizes high-intensity techniques to push your limits and achieve maximum muscle growth. Each session is meticulously crafted, featuring supersets and compound movements that target major muscle groups, ensuring you reach full muscular failure. Get ready to transform your physique and build strength like never before!
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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
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
1
6-10 reps
RPE 10
2A
Incline Chest Press (Machine)
1
3-5 reps
RPE 10
3
Straight Arm Pulldown
1
-
RPE 10
4A
Underhand Lat Pulldown
1
6-10 reps
RPE 10
5
Deadlift (Barbell)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
2
Behind-The-Neck Press (Smith Machine)
1
6-10 reps
RPE 10
3
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
3-5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
12-20 reps
RPE 10
2A
Leg Press
1
12-20 reps
RPE 10
3
Calf Raise (Machine)
1
12-20 reps
RPE 10
4
Abs Crunch (Machine)
1
12-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Pec Deck (Machine)1 Set
6-10 Reps
@10
2A
Incline Chest Press (Machine)1 Set
3-5 Reps
@10
3
Straight Arm Pulldown1 Set
-
@10
4A
Underhand Lat Pulldown1 Set
6-10 Reps
@10
5
Deadlift (Barbell)1 Set
5-8 Reps
@10
Day 2
1A
Leg Extension1 Set
12-20 Reps
@10
2A
Leg Press1 Set
12-20 Reps
@10
3
Calf Raise (Machine)1 Set
12-20 Reps
@10
4
Abs Crunch (Machine)1 Set
12-20 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)1 Set
6-10 Reps
@10
2
Behind-The-Neck Press (Smith Machine)1 Set
6-10 Reps
@10
3
Bicep Curl (Barbell)1 Set
6-10 Reps
@10
4A
Tricep Pushdown (Cable)1 Set
6-10 Reps
@10
4B
Dip (Weighted)1 Set
3-5 Reps
@10
Day 4
1A
Leg Extension1 Set
12-20 Reps
@10
2A
Leg Press1 Set
12-20 Reps
@10
3
Calf Raise (Machine)1 Set
12-20 Reps
@10
4
Abs Crunch (Machine)1 Set
12-20 Reps
@10