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BRICK WALL

by Prince G.
2 athletes joined

Program Description

Get jacked and strong.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 01, 2025 11:49
  • Last Edited
    Jul 29, 2025 01:16

Summary

**BRICK WALL** is an 18-week strength training program designed to build muscle and enhance overall fitness through a structured 5-day weekly regimen. Each session focuses on targeted muscle groups with a mix of machine and free weight exercises, ensuring comprehensive development and strength gains. Expect to push your limits with a variety of movements, including unilateral curls and chest presses, all while honing your technique. Get ready to break through barriers and construct a solid foundation for your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Extension
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Prayer
2
6-12 reps
RPE 10
4
Face Away Cable Curl
2
5-10 reps
RPE 10
5
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
7
Hamstring Curl
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Unilateral Preacher Curl
3
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Pec Deck (Machine)
2
5-10 reps
RPE 10
4
Chest Press (Machine)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Machine)
3
5-10 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-12 reps
RPE 10
3
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
4
Wide Grip Lat Pulldown
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
8-12 reps
RPE 10
2
Leg Extension
2
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
2
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
8
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Unilateral Preacher Curl
3 Sets
5-10 Reps
@10
2
Hammer Curl (Dumbbell)
1 Set
5-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
5-10 Reps
@10
4
Chest Press (Machine)
2 Sets
5-10 Reps
@10
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
6
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
Day 4
1
Tricep Extension (Machine)
3 Sets
5-10 Reps
@10
2
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@10
3
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
4
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
6
Unilateral Lat Focused Row
2 Sets
5-10 Reps
@10
Day 1
1
Shoulder Press (Plate Loaded)
2 Sets
4-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5
JM Press (Smith Machine)
2 Sets
5-10 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Leg Extension
2 Sets
6-12 Reps
@10
Day 5
1
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
2
Leg Extension
2 Sets
8-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
4
Leg Press (45 Degrees)
2 Sets
4-10 Reps
@10
5
Hack Squat
2 Sets
4-8 Reps
@10
6
Calf Raise (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
8
Hip Abductor (Machine)
2 Sets
6-12 Reps
@10
Day 2
1
Wide Grip Pull-Up
2 Sets
4-8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
3
Lat Prayer
2 Sets
6-12 Reps
@10
4
Face Away Cable Curl
2 Sets
5-10 Reps
@10
5
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
7
Hamstring Curl
2 Sets
6-12 Reps
@10