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U/L/Cardio

by Nash w
1 athletes joined

Program Description

Low volume high intensity, easy recover for natty lifters and crazy muscle growth

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jan 19, 2026 07:32
  • Last Edited
    Jan 19, 2026 07:56
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.6%
Triceps
9.9%
Biceps
8.5%
Chest
7%
Upper Back
7%
Quadriceps
7%
Hamstrings
7%
Glutes
6.3%
Abs
6.3%
Lats
5.6%
Middle Delts
5.6%
Calves
5.6%
Rear Delts
4.2%
Lower Back
3.5%
Forearms
2.8%
Abductors
1.4%
Cardio
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
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 Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
1
6-10 reps
-
RPE 10
-
3
Wide Grip Lat Pulldown
2
6-10 reps
RPE 10
4
T-Bar Row
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Preacher Curl (Machine)
2
6-10 reps
RPE 10
8
Tricep Extension (Cable)
2
6-10 reps
RPE 10
9
Hammer Curl (Cable)
2
6-10 reps
RPE 10
10
Lateral Raise (Machine)
2
6-10 reps
RPE 10
11
Dips Between Chairs
1
10-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Hack Squat
2
6-10 reps
RPE 10
3
Leg Extension
2
6-10 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Romanian Deadlift (Barbell)
1
6 reps
RPE 10
6
Calf Raise (Leg Press)
2
10 reps
RPE 10
7
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
20 reps
RPE 10
2
Treadmill
1
20 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
1 Set
6-10 Reps
-
@10
-
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
9
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
10
Lateral Raise (Machine)
2 Sets
6-10 Reps
@10
11
Dips Between Chairs
1 Set
10-15 Reps
@10
Day 2
1
Standing Calf Raise
2 Sets
10 Reps
@10
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Hamstring Curl
2 Sets
6 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10 Reps
@10
7
Hip Abductor (Machine)
1 Set
8 Reps
@10
Day 3
1
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@10
2
Treadmill
1 Set
20 mins
@8
Day 4
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
1 Set
6-10 Reps
-
@10
-
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
9
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
10
Lateral Raise (Machine)
2 Sets
6-10 Reps
@10
11
Dips Between Chairs
1 Set
10-15 Reps
@10
Day 5
1
Standing Calf Raise
2 Sets
10 Reps
@10
2
Hack Squat
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
6-10 Reps
@10
4
Hamstring Curl
2 Sets
6 Reps
@10
5
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
6
Calf Raise (Leg Press)
2 Sets
10 Reps
@10
7
Hip Abductor (Machine)
1 Set
8 Reps
@10
Day 6
1
Leg Raise (Captain's Chair)
3 Sets
20 Reps
@10
2
Treadmill
1 Set
20 mins
@8
Day 7
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
1 Set
6-10 Reps
-
@10
-
3
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
@10
4
T-Bar Row
2 Sets
6-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-10 Reps
@10
7
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
8
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
9
Hammer Curl (Cable)
2 Sets
6-10 Reps
@10
10
Lateral Raise (Machine)
2 Sets
6-10 Reps
@10
11
Dips Between Chairs
1 Set
10-15 Reps
@10