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BoostcampPNG

JX3 tier 3

by derek H.
1 athletes joined

Program Description

Build an X-frame

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 04, 2025 03:56
  • Last Edited
    Jun 05, 2025 04:05
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Chest Press (Machine)
3
8-12 reps
RPE 8
4
Pec Deck (Machine)
2
10-15 reps
RPE 8
5
Reverse Pec Deck
3
12-20 reps
RPE 8
6
Tricep Pushdown (Cable)
4
12-20 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
High Row
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Rear Delt Row
2
12-20 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 8
6
Hammer Curl (Cable)
3
10-15 reps
RPE 8
7
Reverse Wrist Curl (Dumbbell)
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
8-12 reps
RPE 8
2
Squat (Barbell)
2
8-12 reps
RPE 8
3
Leg Press (45 Degrees)
3
12-20 reps
RPE 8
4
Hip Adductor (Machine)
2
10-15 reps
RPE 8
5
Leg Extension
3
10-15 reps
RPE 8
6
Standing Calf Raise
4
12-16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
10-15 reps
RPE 8
2
Shoulder Press (Plate Loaded)
3
8-12 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Chest Fly (Cable)
3
10-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 8
7
Abs Crunch (Bodyweight)
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 8
2
T-Bar Row
3
8-12 reps
RPE 8
3
Single Arm Row (Cable)
2
8-12 reps
RPE 8
4
Lat Pulldown
2
12-20 reps
RPE 8
5
Bicep Curl (Cable)
3
10-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 8
7
Wrist Curls
2
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Single Leg Press
3
10-15 reps
RPE 8
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Standing Calf Raise
4
6-10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@8
4
Pec Deck (Machine)
2 Sets
10-15 Reps
@8
5
Reverse Pec Deck
3 Sets
12-20 Reps
@8
6
Tricep Pushdown (Cable)
4 Sets
12-20 Reps
@8
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@8
2
High Row
2 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
10-15 Reps
@8
4
Rear Delt Row
2 Sets
12-20 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
@8
6
Hammer Curl (Cable)
3 Sets
10-15 Reps
@8
7
Reverse Wrist Curl (Dumbbell)
2 Sets
12-15 Reps
@8
Day 3
1
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
2
Squat (Barbell)
2 Sets
8-12 Reps
@8
3
Leg Press (45 Degrees)
3 Sets
12-20 Reps
@8
4
Hip Adductor (Machine)
2 Sets
10-15 Reps
@8
5
Leg Extension
3 Sets
10-15 Reps
@8
6
Standing Calf Raise
4 Sets
12-16 Reps
@8
Day 4
1
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8
2
Shoulder Press (Plate Loaded)
3 Sets
8-12 Reps
@8
3
Close Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@8
5
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
6
Overhead Tricep Extension (Cable)
4 Sets
10-15 Reps
@8
7
Abs Crunch (Bodyweight)
4 Sets
10-15 Reps
@8
Day 5
1
Lat Pulldown (Close Grip)
3 Sets
10-15 Reps
@8
2
T-Bar Row
3 Sets
8-12 Reps
@8
3
Single Arm Row (Cable)
2 Sets
8-12 Reps
@8
4
Lat Pulldown
2 Sets
12-20 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@8
6
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@8
7
Wrist Curls
2 Sets
12-15 Reps
@8
Day 6
1
Lying Leg Curl
4 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Single Leg Press
3 Sets
10-15 Reps
@8
4
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8
5
Standing Calf Raise
4 Sets
6-10 Reps
-