Program Description
Progression
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 05, 2024 05:52
- Last EditedSep 05, 2024 06:20
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 Curl3 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Leg Extension2 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 Raise4 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 Prayer2 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 Row3 Sets
1 Set
8 Reps
8 Reps
@8
@10
3
Lat Prayer2 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 Curl1 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 Extension2 Sets
1 Set
15 Reps
15 Reps
@8
@10
4
Leg Curl2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Seated Calf Raise3 Sets
1 Set
12 Reps
12 Reps
@8
@10
6
Hip Adductor (Machine)1 Set
1 Set
12 Reps
12 Reps
@8
@10