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aly current!! split (strength n hypertrophy)

by A🧞‍♀️

Program Description

THIS PROGRAM REQUIRES YOU TO COUNT THE ACTUAL HARD SETS... I.E. AIM TO PERFORM SETS WITH A CHALLENGING LOAD HITTING NEAR hard sets, near failure or til failure. For strength + size, it’s a simple issue of the number of heavy (80-85ish%+) sets you do THE SETS 'COUNTED' HERE ARE ONLY THE HARD SETS. SO IF YOU NEED A WARMUP SET IN SOMETHING (i.e. below rpe 6) not really focused on tracking it/counting IT, more on the heavy (80-85%) challenging sets

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 02, 2024 08:53
  • Last Edited
    Jun 18, 2025 11:19

Summary

Unleash your strength and hypertrophy potential with the **aly current!! split** program. Over 12 weeks, you'll engage in a rigorous 5-day training regimen designed to maximize muscle growth and enhance overall strength. Each session focuses on specific muscle groups, incorporating compound lifts like barbell squats and bench presses, alongside targeted isolation exercises. With a mix of intensity levels and advanced techniques such as drop sets and supersets, this program is crafted to push your limits and sculpt your physique. Get ready to transform your workouts and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1
2
2
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Lying Leg Curl
2
1
1
1
1
15 reps
10 reps
8 reps
6 reps
15 reps
RPE 8.5
RPE 9
RPE 10
RPE 10
RPE 10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1
3
15 reps
15 reps
RPE 9
RPE 9.5
4B
Seated Leg Curl Pulses (After Each Set)
3
15 reps
RPE 10
5
Stiff Leg Deadlift (Dumbbell)
2
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
6
Hip Adductor Dropset
4
15 reps
RPE 10
7A
Seated Calf Raise
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
7B
Calf Raise (Bodyweight)
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3
2
1
1
15 reps
15 reps
15 reps
15 reps
RPE 7.5
RPE 8.5
RPE 10
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
4
Converging Machine Press (Anterior Delt)
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 10
5
Cable Lateral Raise (Lengthened-Mid Position)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9.5
RPE 10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3
10 reps
RPE 9
7
Dip (Assisted)
1
2
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4
5 reps
RPE 10
3
Seated Row (Machine)
2
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
4
Bent Over Row (Dumbbell)
2
1
2
15 reps
15 reps
15 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
2
1
3
15 reps
15 reps
10 reps
RPE 8.5
RPE 10
RPE 10
6
Single Arm Row (Dumbbell)
2
2
15 reps
12 reps
RPE 8.5
RPE 10
7
Reverse Wrist Curl (Barbell)
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
2
2
3
15 reps
15 reps
15 reps
15 reps
RPE 6.5
RPE 7.5
RPE 9.5
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Single-Leg Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
4
Leg Extension
3
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Sissy Squat
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6A
Calf Raise (Bodyweight)
4
20 reps
RPE 10
6B
Leg Press
1
2
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
5 reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pull-Up (Band)
4
5 reps
RPE 10
4
Rack Pull (Barbell)
3
5 reps
RPE 10
5
Seated Row (Cable)
2
4
15 reps
15 reps
RPE 8.5
RPE 10
6
Back Extension (Weighted)
2
1
1
15 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
1
1
15 reps
10 reps
10 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
80%
85%
90%
95%
2
Glute Drive (Machine)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
3
Lying Leg Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
6 Reps
15 Reps
@8.5
@9
@10
@10
@10
4A
Tempo Seated Leg Curl 3 IN 2 HOLD 3 OUT
1 Set
3 Sets
15 Reps
15 Reps
@9
@9.5
4B
Seated Leg Curl Pulses (After Each Set)
3 Sets
15 Reps
@10
5
Stiff Leg Deadlift (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9.5
@10
6
Hip Adductor Dropset
4 Sets
15 Reps
@10
7A
Seated Calf Raise
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@7.5
@8
@9
7B
Calf Raise (Bodyweight)
4 Sets
20 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
80%
85%
90%
95%
2
Bench Press (Dumbbell)
3 Sets
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@7.5
@8.5
@10
@9.5
3
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
4
Converging Machine Press (Anterior Delt)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9
@10
5
Cable Lateral Raise (Lengthened-Mid Position)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9.5
@10
6
Cable Rear Delt Flys (POSTERIOR DELT; Mid/Lengthened Position)
3 Sets
10 Reps
@9
7
Dip (Assisted)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@8.5
@10
8
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8.5
@9.5
@10
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
80%
85%
90%
95%
2
Pull-Up (Band)
4 Sets
5 Reps
@10
3
Seated Row (Machine)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10
4
Bent Over Row (Dumbbell)
2 Sets
1 Set
2 Sets
15 Reps
15 Reps
15 Reps
@8.5
@9.5
@10
5
Lat Pulldown
2 Sets
1 Set
3 Sets
15 Reps
15 Reps
10 Reps
@8.5
@10
@10
6
Single Arm Row (Dumbbell)
2 Sets
2 Sets
15 Reps
12 Reps
@8.5
@10
7
Reverse Wrist Curl (Barbell)
4 Sets
15 Reps
@10
Day 4
1
Hack Squat
2 Sets
2 Sets
2 Sets
3 Sets
15 Reps
15 Reps
15 Reps
15 Reps
@6.5
@7.5
@9.5
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
@10
3
Single-Leg Leg Extension
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
4
Leg Extension
3 Sets
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
@10
5
Sissy Squat
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6A
Calf Raise (Bodyweight)
4 Sets
20 Reps
@10
6B
Leg Press
1 Set
2 Sets
1 Set
20 Reps
20 Reps
20 Reps
@7.5
@8
@9
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
50%
65%
80%
85%
90%
95%
2
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
3
Pull-Up (Band)
4 Sets
5 Reps
@10
4
Rack Pull (Barbell)
3 Sets
5 Reps
@10
5
Seated Row (Cable)
2 Sets
4 Sets
15 Reps
15 Reps
@8.5
@10
6
Back Extension (Weighted)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8.5
@9
@10
7
Bicep Curl (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
10 Reps
10 Reps
@9
@9.5
@10