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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 18, 2025 12:11

Summary

Unlock your potential with the JX3 Tier 3 program, an intense 18-week journey designed for serious lifters ready to elevate their strength and physique. Committing to six days a week, you'll engage in a balanced mix of push and pull workouts, targeting all major muscle groups with a variety of dumbbell, machine, and bodyweight exercises. Each session is crafted to maximize muscle growth and enhance your overall fitness, ensuring you stay motivated and on track. Get ready to push your limits and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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
-