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P2

by Alex Kjeldgaard

Program Description

⚽️⚽️⚽️

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2025 07:12
  • Last Edited
    Jun 18, 2025 11:57

Summary

Embark on a transformative 16-week journey with the P2 program, designed for dedicated lifters ready to elevate their strength and physique. Committing to six days a week, you'll engage in a variety of compound and isolation exercises, including the barbell bench press and military press, ensuring balanced development of your chest, back, and shoulders. Each workout is structured to challenge your limits with precise intensity levels, pushing you to achieve new personal bests. Get ready to build muscle, increase endurance, and sculpt your body with a program tailored for real results.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
3 Reps
1 Reps
10 Reps
80%
90%
95%
70%
2
Lat Pulldown
2 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9
4
T-Bar Row
2 Sets
6-10 Reps
@9
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
6
Oblique Crunch
3 Sets
10 Reps
@9
Day 2
1
Military Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
3
Bicep Curl (Machine)
3 Sets
10-15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
6
Hanging Leg Raise
3 Sets
10-15 Reps
@9
Day 3
1
Tib Raise
3 Sets
30 Reps
@9
2
Single Leg Calf Raise
3 Sets
15 Reps
@9
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@9
4
Hip Flexor
3 Sets
15 Reps
@9
5
Nordic Curl
3 Sets
5 Reps
@9
6
Reverse Nordic Curl
3 Sets
5 Reps
@9
7
Squat (Barbell)
5 Sets
5 Reps
80%
8
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@8
9
Single Leg Hip Thrust
2 Sets
8-12 Reps
@9
10
Back Extension
2 Sets
8-12 Reps
@8
11
Dead Hang
3 Sets
-
Day 4
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2
Dip (Weighted)
3 Sets
5 Reps
@9
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
5
Dumbbell Row
3 Sets
12 Reps
@9
6
Back Extension (Weighted)
3 Sets
10 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Seated Front Raise
3 Sets
6-10 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
8-15 Reps
@9
7
Lying Leg Raise
3 Sets
10-15 Reps
@9
Day 6
1
Tib Raise
3 Sets
30 Reps
@9
2
Single Leg Calf Raise
3 Sets
15 Reps
@9
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@9
4
Hip Flexor
3 Sets
15 Reps
@9
5
Nordic Curl
3 Sets
5 Reps
@9
6
Reverse Nordic Curl
3 Sets
5 Reps
@9
7
Stiff Leg Deadlift
5 Sets
5 Reps
80%
8
Bulgarian Split Squat (Barbell)
2 Sets
6 Reps
@9
9
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
15 Reps
@7
10
Pistol Squat
2 Sets
8 Reps
@8
11
Dead Hang
3 Sets
-