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Gregor 6 day PPL

by Greg Angus
1 athletes joined

Program Description

Progression

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 05, 2024 05:52
  • Last Edited
    Jun 18, 2025 07:54

Summary

Transform your physique with the Gregor 6 Day PPL program, a comprehensive 12-week training plan designed for serious lifters. This program splits your workouts into Push, Pull, and Legs, ensuring balanced muscle development and optimal recovery. With six training days per week, you'll engage in targeted exercises like the Dumbbell Bench Press and Sumo Deadlift, utilizing a full gym setup to maximize your strength gains. Get ready to push your limits and achieve the results you've been striving for!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
2
Bench Press (Dumbbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
6 reps
6 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Upright Row (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Tricep Extension (Cable)
3
15 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5 reps
RPE 9
2
Seated Row (Cable)
3
1
10 reps
10 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Rear Delt Fly (Machine)
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
15 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
15 reps
15 reps
RPE 9
RPE 10
7
Decline Crunch (Weighted)
4
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Leg Press (45 Degrees)
2
1
10 reps
10 reps
RPE 8
RPE 10
3
Leg Curl
3
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
5
Pull Through (Cable)
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
1
12 reps
12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 8
RPE 10
4
Pec Deck (Machine)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
1
8 reps
8 reps
RPE 8
RPE 10
2
Dumbbell Row
3
1
8 reps
8 reps
RPE 8
RPE 10
3
Lat Prayer
2
1
12 reps
12 reps
RPE 8
RPE 10
4
Shrug (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 8
6
Concentration Curl
1
1
12 reps
12 reps
RPE 8
RPE 10
7
Side Crunch (Cable)
3
1
12 reps
12 reps
RPE 8
RPE 10
8
Leg Raise (Captain's Chair)
3
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
5 reps
5 reps
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
3
Leg Extension
2
1
15 reps
15 reps
RPE 8
RPE 10
4
Leg Curl
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Seated Calf Raise
3
1
12 reps
12 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Bench Press (Dumbbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
3
Overhead Press (Barbell)
3 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Upright Row (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Tricep Extension (Cable)
3 Sets
15 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
Day 3
1
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Leg Curl
3 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Pull Through (Cable)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Standing Calf Raise
4 Sets
15 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Pec Deck (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Skull Crusher (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 2
1
Pull-Up (Bodyweight)
4 Sets
5 Reps
@9
2
Seated Row (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Lat Prayer
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Rear Delt Fly (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Preacher Curl (EZ Bar)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Decline Crunch (Weighted)
4 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 5
1
Pull-Up (Assisted)
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
2
Dumbbell Row
3 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
4
Shrug (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Hammer Curl (Cable)
3 Sets
12 Reps
@8
6
Concentration Curl
1 Set
1 Set
12 Reps
12 Reps
@8
@10
7
Side Crunch (Cable)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
8
Leg Raise (Captain's Chair)
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 6
1
Squat (Low Bar)
3 Sets
1 Set
5 Reps
5 Reps
@8
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Leg Curl
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Seated Calf Raise
3 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@10