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BoostcampPNG

Cyrus PPL

by Ortt O.

Program Description

This five-day layout captures Cyrus’s core philosophy—balance, consistency, technique-first hypertrophy training without burnout. It allows you to target each muscle group twice weekly in manageable volume blocks, with clear progression pathways. M,T,Th,F,Sa

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 02:34
  • Last Edited
    Aug 29, 2025 07:23

Summary

Unleash your potential with the Jeff Alberts Ai ULULU program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of targeted exercises, including leg extensions, Romanian deadlifts, and hip thrusts, all aimed at building strength and muscle definition. This program utilizes a full gym setup, ensuring you have access to the equipment necessary for optimal performance. Get ready to transform your lower body and core with structured workouts that challenge you to push your limits and achieve your fitness goals.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
9%
Quadriceps
8.9%
Middle Delts
8.1%
Front Delts
7.9%
Glutes
7.4%
Upper Back
7.3%
Hamstrings
7.2%
Calves
6.8%
Lats
5.1%
Chest
4.5%
Rear Delts
3.7%
Forearms
3.3%
Lower Back
3%
Abductors
2.3%
Abs
2.2%
Adductors
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
2
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
4
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Overhead Press (Barbell)
3
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
8
Single Arm Row (Dumbbell)
2
8-12 reps
RPE 10
9
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 10
2
Hack Squat
3
6-10 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 10
4
Leg Press
3
8-12 reps
RPE 10
5
Hamstring Curl
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Abductor (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
8-12 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Concentration Curl
3
8-12 reps
RPE 10
6
Calf Raise (Machine)
2
10-15 reps
RPE 10
7
Farmer's Walk (Weighted)
2
2 mins
RPE 10
8
Wrist Rollers
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
7
Hip Adductor (Machine)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 10
2
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
3
Hip Thrust (Machine)
3
8-12 reps
RPE 10
4
Abs Crunch (Machine)
1
5 mins
RPE 10
5
Lying Leg Curl
3
10-15 reps
RPE 10
6
Hip Adductor (Machine)
3
10-12 reps
RPE 10
7
Back Extension (Weighted)
3
12-15 reps
RPE 10
8
Leg Extension
4
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10-15 reps
RPE 10
2
Incline Chest Fly (Dumbbell)
2
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Incline Dumbbell Rear Delt Fly
3
15-20 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 10
6
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
9
Preacher Curl (EZ Bar)
3
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 5
1
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
2
Incline Chest Fly (Dumbbell)
2 Sets
12-15 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Incline Dumbbell Rear Delt Fly
3 Sets
15-20 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
6
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@10
7
Single Leg Calf Raise
2 Sets
10-12 Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@10
9
Preacher Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
2
Larsen Press (Dumbbell)
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
8
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
@10
9
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@10
Day 3
1
Hammer Curl
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
6-10 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Concentration Curl
3 Sets
8-12 Reps
@10
6
Calf Raise (Machine)
2 Sets
10-15 Reps
@10
7
Farmer's Walk (Weighted)
2 Sets
2 mins
@10
8
Wrist Rollers
2 Sets
15 Reps
@10
Day 2
1
Leg Extension
3 Sets
12-15 Reps
@10
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
10-15 Reps
@10
4
Leg Press
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
1 Set
5 mins
@10
7
Hip Abductor (Machine)
3 Sets
10-12 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
1 Set
5 mins
@10
7
Hip Adductor (Machine)
3 Sets
10-12 Reps
@10