Program Description
HYPERTROPHY
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedNov 15, 2024 04:11
- Last EditedJun 18, 2025 09:27

Summary
Unleash your inner beast with the **Torture** program, a grueling 16-week regimen designed to push your limits and sculpt your physique. Committing to seven days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and dips, ensuring a comprehensive full-body workout. This program is perfect for those ready to embrace the challenge and achieve serious strength gains and muscle definition. Get ready to transform your body and redefine your limits!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 7
No exercises added to this day
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Overhead Press (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@6
@10
3
Incline Chest Fly (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@6
@10
4
Dip (Bodyweight)3 Sets
10 Reps
@6
5
Tricep Pushdown (Cable)2 Sets
1 Set
12 Reps
12 Reps
@6
@10
6
Hanging Leg Raise3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Romanian Deadlift (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@6
@10
3
Leg Extension2 Sets
1 Set
12 Reps
12 Reps
@6
@10
4
Lunge (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@6
@10
5
Standing Calf Raise3 Sets
1 Set
15 Reps
15 Reps
@6
@10
6
Plank3 Sets
1 mins
@6
Day 3
1
Barbell Row3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Lat Pulldown2 Sets
1 Set
10 Reps
10 Reps
@6
@10
3
Single Arm Row (Dumbbell)3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)3 Sets
10 Reps
@6
5
Hammer Curl2 Sets
1 Set
12 Reps
12 Reps
@6
@10
6
Russian Twist3 Sets
20 Reps
@10
Day 4
1
Deadlift (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Front Squat (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@6
@10
3
Lying Leg Curl3 Sets
12 Reps
@6
4
Step-Up (Weighted)3 Sets
10 Reps
@6
5
Seated Calf Raise2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Bicycle Crunch3 Sets
20 Reps
@10
Day 5
1
Incline Bench Press (Barbell)3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Seated Row (Cable)2 Sets
1 Set
10 Reps
10 Reps
@6
@10
3
Lateral Raise (Dumbbell)2 Sets
1 Set
12 Reps
12 Reps
@6
@10
4
Pull-Up (Band)3 Sets
8 Reps
@6
5
Bench Press (Close Grip)2 Sets
1 Set
8 Reps
8 Reps
@6
@10
6
Concentration Curl2 Sets
1 Set
12 Reps
12 Reps
@6
@10
7
Hanging Knee Raise3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Dumbbell)4 Sets
8 Reps
@8
2
Good Morning3 Sets
8 Reps
@8
3
Leg Extension3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@8
5
Standing Calf Raise4 Sets
15 Reps
@8
6
Ab Wheel3 Sets
10 Reps
@8
Day 7
No exercises added to this day