Program Description
Objetivo dele é ajudar a desenvolver massa muscular com exercícios simples de serem realizados
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 06, 2024 11:42
- Last EditedOct 07, 2024 01:38
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
2
Barbell Row
3
12 reps
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
5
Bicep Curl (Barbell)
3
12 reps
6
Preacher Curl (EZ Bar)
3
12 reps
7
Reverse Pec Deck
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Lateral Raise (Cable)4 Sets
12 Reps
@7
2
Chest Fly (Cable)3 Sets
12 Reps
@7
3
Bench Press (Smith Machine)3 Sets
12 Reps
@7
4
Incline Bench Press (Smith Machine)3 Sets
12 Reps
@7
5
Pec Deck (Machine)3 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)3 Sets
12 Reps
@7
7
Single Arm Overhead Tricep Extension3 Sets
12 Reps
@7
Day 1
1
Standing Pullover (Cable)3 Sets
12 Reps
2
Barbell Row3 Sets
12 Reps
3
Lat Pulldown3 Sets
12 Reps
@7
4
Seated Row (Cable)3 Sets
12 Reps
5
Bicep Curl (Barbell)3 Sets
12 Reps
6
Preacher Curl (EZ Bar)3 Sets
12 Reps
7
Reverse Pec Deck4 Sets
12 Reps
Day 4
1
Lateral Raise (Cable)3 Sets
12 Reps
@7
2
Standing Pullover (Cable)4 Sets
12 Reps
@7
3
Bench Press (Smith Machine)4 Sets
12 Reps
@7
4
Seated Anterior Delt Press (AD)3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)4 Sets
12 Reps
@7
6
Bicep Curl (Barbell)4 Sets
12 Reps
@7
Day 3
1
Leg Curl3 Sets
12 Reps
@7
2
Hack Squat3 Sets
12 Reps
@8
3
Stiff Leg Deadlift3 Sets
12 Reps
@7.5
4
Leg Press (45 Degrees)3 Sets
12 Reps
@7
5
Leg Extension3 Sets
12 Reps
@7
6
Standing Calf Raise4 Sets
12 Reps
@7
Day 5
1
Leg Curl3 Sets
12 Reps
@7
2
Leg Extension3 Sets
12 Reps
@7
3
Stiff Leg Deadlift3 Sets
12 Reps
@7
4
Hip Abductor (Machine)3 Sets
12 Reps
@7
5
Hip Thrust (Machine)3 Sets
12 Reps
@7
6
Hack Squat3 Sets
12 Reps
@7
7
Standing Calf Raise4 Sets
12 Reps
@7