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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
    Sep 02, 2024 08:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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