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PPLPPLR 16 WEEK DECEMBER 15 - APRIL 5

by Nate J.

Program Description

Transform your physique over 16 weeks with the PPLPPLR program, designed for intermediate lifters ready to sculpt and build muscle. This comprehensive 6-day-a-week routine combines push, pull, and leg workouts, maximizing your gains in just 60 minutes per session. Utilizing a full gym's worth of equipment, you'll challenge your muscles with a variety of exercises that promote strength and definition. Get ready to elevate your training and achieve the body you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2025 12:05
  • Last Edited
    Dec 15, 2025 12:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Front Delts
10.4%
Upper Back
9.1%
Chest
7.8%
Biceps
7.8%
Hamstrings
7.8%
Glutes
6.5%
Middle Delts
5.2%
Abs
5.2%
Lats
5.2%
Forearms
5.2%
Quadriceps
5.2%
Rear Delts
3.9%
Adductors
3.9%
Abductors
2.6%
Calves
2.6%
Lower Back
1.3%
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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
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
2
Shoulder Press (Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
6-8 reps
RPE 10
4
Pec Deck (Machine)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Dip (Weighted)
2
6-8 reps
RPE 10
7
Abs Crunch (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
3
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
4
Kelso Shrug
2
6-8 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
7
Wrist Curls
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Seated Hamstring Curl
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Hip Abductor (Machine)
2
6-8 reps
RPE 10
7
Calf Raise (Machine)
2
6-8 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Wrist Curls
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Rear Delt Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Kelso Shrug
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Wrist Curls
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Stiff Leg Deadlift
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
7
Calf Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10