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Shaggy’s Hybrid Push Pull Legs + Strength + Core

by Manuel B.
7 athletes joined

Program Description

Great for building muscle, increasing strength, and improving athleticism.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting, Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 10:06
  • Last Edited
    Aug 24, 2025 01:52

Summary

Shaggy’s Hybrid Push Pull Legs + Strength + Core is an 18-week program designed for serious lifters looking to build muscle and enhance overall strength. With six training days per week, this comprehensive routine combines hypertrophy-focused push and pull workouts with dedicated core training, ensuring a balanced approach to fitness. Each session includes a variety of exercises targeting major muscle groups, utilizing a full gym setup for maximum effectiveness. Get ready to challenge your limits and achieve your strength goals with this dynamic and structured plan!
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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
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Plank to Push Up
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
4
Face Pull
3
15 reps
RPE 8
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
8
Dead Hang
2
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
4
Leg Curl
3
15 reps
RPE 8
5
Standing Calf Raise
3
20 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
RPE 8
7
Cable Crunch
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 9
2
Barbell Row
4
5 reps
RPE 9
3
Overhead Press (Barbell)
3
6 reps
RPE 9
4
Pull-Up (Bodyweight)
3
8 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Front Squat (Barbell)
3
6 reps
RPE 9
3
Kettlebell Swing
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 9
6
Seated Calf Raise
3
15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
3
15 reps
RPE 8
2
Russian Twist (Dumbbell)
3
20 reps
RPE 8
3
Plank
3
1 mins
RPE 8
4
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 8
5
Bird Dog
3
10 reps
RPE 8
6
Dead Bug
3
10 reps
RPE 8
7
Side Plank
2
1 mins
RPE 8
8
Yoga
1
10 mins
RPE 8
Week 1
1 / 18 Weeks
Day 2
1
Barbell Row
4 Sets
6-8 Reps
@8
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
15 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@8
8
Dead Hang
2 Sets
1 mins
@9
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Plank to Push Up
2 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
24 Reps
@8
4
Leg Curl
3 Sets
15 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
@8
7
Cable Crunch
3 Sets
20 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@9
2
Barbell Row
4 Sets
5 Reps
@9
3
Overhead Press (Barbell)
3 Sets
6 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10 Reps
@9
6A
Bicep Curl (Cable)
3 Sets
12 Reps
@9
6B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Front Squat (Barbell)
3 Sets
6 Reps
@9
3
Kettlebell Swing
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
5
Hip Thrust (Dumbbell)
3 Sets
8-10 Reps
@9
6
Seated Calf Raise
3 Sets
15 Reps
@9
Day 6
1
Ab Wheel
3 Sets
15 Reps
@8
2
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
3
Plank
3 Sets
1 mins
@8
4
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@8
5
Bird Dog
3 Sets
10 Reps
@8
6
Dead Bug
3 Sets
10 Reps
@8
7
Side Plank
2 Sets
1 mins
@8
8
Yoga
1 Set
10 mins
@8