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Lean Building for Natty Builders

by Amit Vikram
4 athletes joined

Program Description

This program respects both the potential and limitations of natural bodybuilding, providing a clear roadmap for novice and intermediate athletes ready to take their physique to the next level through hard work, consistency, and intelligent training principles. Day-1 : Leg Day (Hamstring Dominant) Day-2 : Push Day (Chest Dominant) Day-3 : Pull Day (Back Dominant) Day-4 : Active Rest Day Day-5 : Leg Day (Quad Dominant) Day-6 : Torso Day Day-7 : Active Rest Day You can alternate between Cardio (e.g - 10 mins of treadmill with 1 min of running and 1 min of walking intervals) and Abdominal Work (Weighted Cable Crunches and Leg Raises on a sit-up bench) at the end of the main workout everyday. Maintain a strict form and full range of motion for all the exercises. That's what works best for us natural lifters. Full ROM and controlled reps. Not super slow reps but controlled negatives with full ROM.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 01, 2025 09:19
  • Last Edited
    Sep 01, 2025 06:47

Summary

Transform your physique with the "Lean Building for Natty Builders" program, a comprehensive 12-week journey designed for serious lifters. This 5-day-a-week regimen focuses on building lean muscle through targeted workouts, including hamstring-dominant leg days and chest-focused push sessions. Each workout is crafted with a mix of machine and free-weight exercises, ensuring you maximize your gains while honing your technique. Get ready to challenge yourself and see real results as you commit to this structured plan!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Chest
10.3%
Front Delts
9.3%
Hamstrings
9%
Lats
8.6%
Biceps
8.5%
Middle Delts
7.9%
Upper Back
7.8%
Quadriceps
7.3%
Glutes
6.3%
Calves
3.4%
Rear Delts
2.6%
Lower Back
2%
Adductors
1.9%
Abductors
1.9%
Forearms
1.5%
Abs
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Stiff Leg Deadlift
2
8-12 reps
RPE 8-9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8-9
5
Hip Abductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
10-15 reps
6-12 reps
RPE 5-6
RPE 9-10
2
Chest Press (Machine)
3
6-10 reps
RPE 8-10
3
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8-9
4
Seated Dip (Machine)
3
8-12 reps
RPE 8-10
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8-9
6
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
3
10-15 reps
8-12 reps
RPE 5-6
RPE 9-10
2
Chest Supported Row (Machine)
3
6-10 reps
RPE 9-10
3
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8-9
4
Single Arm Row (Cable)
3
8-12 reps
RPE 8-9
5
Bayesian Curl
3
8-12 reps
RPE 7-9
6
Upright Row (Barbell)
3
8-12 reps
RPE 8-9
7
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-9
2
Hack Squat
3
6-10 reps
RPE 9-10
3
Leg Press (45 Degrees)
2
6-10 reps
RPE 9-10
4
Leg Extension
3
12-15 reps
RPE 9-10
5
Hip Adductor (Machine)
3
10-12 reps
RPE 7-9
6
Standing Calf Raise
3
12-15 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Chest Press (Machine)
2
6-10 reps
RPE 8-10
3
Pullover (Machine)
3
6-10 reps
RPE 8-9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
8
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
6-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
4
Chest Press (Machine)
2
6-10 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Chest Press (Machine)
2
6-10 reps
RPE 8-10
3
Pullover (Machine)
3
6-10 reps
RPE 8-9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
8
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
6-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
4
Chest Press (Machine)
2
6-10 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Chest Press (Machine)
2
6-10 reps
RPE 8-10
3
Pullover (Machine)
3
6-10 reps
RPE 8-9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
8
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
6-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
4
Chest Press (Machine)
2
6-10 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Chest Press (Machine)
2
6-10 reps
RPE 8-10
3
Pullover (Machine)
3
6-10 reps
RPE 8-9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
8
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
6-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
4
Chest Press (Machine)
2
6-10 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Chest Press (Machine)
2
6-10 reps
RPE 8-10
3
Pullover (Machine)
3
6-10 reps
RPE 8-9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
8
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
6-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
4
Chest Press (Machine)
2
6-10 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
2
Chest Press (Machine)
2
6-10 reps
RPE 8-10
3
Pullover (Machine)
3
6-10 reps
RPE 8-9
4
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
8
Overhead Press (Dumbbell)
3
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
3
6-10 reps
RPE 8-9
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9-10
4
Chest Press (Machine)
2
6-10 reps
RPE 8-10
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-9
6
Bicep Curl (Barbell)
4
8-12 reps
RPE 8-10
7
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
3 Sets
10-15 Reps
8-12 Reps
@5-6
@9-10
2
Hack Squat
3 Sets
6-10 Reps
@9-10
3
Stiff Leg Deadlift
2 Sets
8-12 Reps
@8-9
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
@8-9
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
@7-9
6
Standing Calf Raise
3 Sets
12-15 Reps
@8-9
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
10-15 Reps
6-12 Reps
@5-6
@9-10
2
Chest Press (Machine)
3 Sets
6-10 Reps
@8-10
3
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8-9
4
Seated Dip (Machine)
3 Sets
8-12 Reps
@8-10
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@8-9
6
Chest Fly (Machine)
3 Sets
8-12 Reps
@7-9
Day 3
1
Lat Pulldown
2 Sets
3 Sets
10-15 Reps
8-12 Reps
@5-6
@9-10
2
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@9-10
3
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8-9
4
Single Arm Row (Cable)
3 Sets
8-12 Reps
@8-9
5
Bayesian Curl
3 Sets
8-12 Reps
@7-9
6
Upright Row (Barbell)
3 Sets
8-12 Reps
@8-9
7
Single Arm Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8-9
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-9
2
Hack Squat
3 Sets
6-10 Reps
@9-10
3
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9-10
4
Leg Extension
3 Sets
12-15 Reps
@9-10
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
@7-9
6
Standing Calf Raise
3 Sets
12-15 Reps
@8-9
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9-10
2
Chest Press (Machine)
2 Sets
6-10 Reps
@8-10
3
Pullover (Machine)
3 Sets
6-10 Reps
@8-9
4
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7-9
6
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@8-10
7
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@8-10
8
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@8-9