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BoostcampPNG

The Aesthetic Build Protocol

by Chris M.
1 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 09:26
  • Last Edited
    Apr 07, 2026 08:22
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.5%
Hamstrings
12.4%
Triceps
10.2%
Glutes
8.9%
Chest
8.8%
Upper Back
7.9%
Front Delts
7.8%
Lats
5.3%
Calves
4.4%
Biceps
4.4%
Abs
4.1%
Rear Delts
3.5%
Lower Back
2.8%
Adductors
2.1%
Abductors
1.2%
Forearms
0.9%
Middle Delts
0.9%
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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)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-8 reps
RPE 6-7
2
Chest Press (Machine)
1
6-8 reps
RPE 6-7
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 6-7
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
RPE 6-7
5
High-Cable Lateral Raise
1
10-15 reps
RPE 6-7
6
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
-
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 6-7
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 6-7
2
Chest Press (Machine)
2
6-8 reps
RPE 6-7
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 6-7
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
RPE 6-7
5
High-Cable Lateral Raise
1
10-15 reps
RPE 6-7
6
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 6-7
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 6-7
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 6-7
2
Chest Press (Machine)
2
6-8 reps
RPE 6-7
3
Chest Supported Row (Machine)
1
6-8 reps
RPE 6-7
4
Lat Pulldown (Neutral Grip)
1
8-10 reps
RPE 6-7
5
High-Cable Lateral Raise
1
10-15 reps
RPE 6-7
6
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 6-7
7
Tricep Pushdown (Cable)
1
8-12 reps
RPE 6-7
8
Preacher Curl (EZ Bar)
1
8-12 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
6
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
8
Preacher Curl (EZ Bar)
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 6-7
2
Leg Press
1
8-12 reps
RPE 6-7
3
Leg Extension
1
10-15 reps
RPE 6-7
4
Sissy Squat
1
12-20 reps
RPE 6-7
5
Lying Leg Curl
1
8-12 reps
RPE 6-7
6
Calf Raise (Leg Press)
1
10-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 6-7
2
Leg Press
2
8-12 reps
RPE 6-7
3
Leg Extension
1
10-15 reps
RPE 6-7
4
Sissy Squat
1
12-20 reps
RPE 6-7
5
Lying Leg Curl
1
8-12 reps
RPE 6-7
6
Calf Raise (Leg Press)
1
10-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 6-7
2
Leg Press
2
8-12 reps
RPE 6-7
3
Leg Extension
2
10-15 reps
RPE 6-7
4
Sissy Squat
1
12-20 reps
RPE 6-7
5
Lying Leg Curl
1
8-12 reps
RPE 6-7
6
Calf Raise (Leg Press)
1
10-15 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Leg Press
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Sissy Squat
1
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
5
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9-10
6
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 6-7
2
Chest Fly (Cable)
1
12-15 reps
RPE 6-7
3
Seated Row (Cable)
1
10-12 reps
RPE 6-7
4
Wide-Grip Lat Pulldown
1
10-12 reps
RPE 6-7
5
High-Cable Lateral Raise
1
12-15 reps
RPE 6-7
6A
Bayesian Cable Curl
1
12-15 reps
RPE 6-7
6B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6-7
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 8-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 6-7
2
Pec Deck (Machine)
1
12-15 reps
RPE 6-7
3
Seated Row (Cable)
1
10-12 reps
RPE 6-7
4
Wide-Grip Lat Pulldown
1
10-12 reps
RPE 6-7
5
High-Cable Lateral Raise
1
12-15 reps
RPE 6-7
6A
Bayesian Cable Curl
1
12-15 reps
RPE 6-7
6B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6-7
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
10-12 reps
RPE 6-7
2
Chest Fly (Cable)
1
12-15 reps
RPE 6-7
3
Seated Row (Cable)
1
10-12 reps
RPE 6-7
4
Wide-Grip Lat Pulldown
1
10-12 reps
RPE 6-7
5
High-Cable Lateral Raise
1
12-15 reps
RPE 6-7
6A
Bayesian Cable Curl
1
12-15 reps
RPE 6-7
6B
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 6-7
7
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Wide-Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Bayesian Cable Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6B
Overhead Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 6-7
2
Lying Leg Curl
1
10-12 reps
RPE 6-7
3
Hyperextension
1
10-15 reps
RPE 6-7
4
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 6-7
5
Leg Extension
1
12-15 reps
RPE 6-7
6A
Seated Calf Raise
2
12-20 reps
RPE 6-7
6B
Machine Shrug
2
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 6-7
2
Lying Leg Curl
1
10-12 reps
RPE 6-7
3
Hyperextension
1
10-15 reps
RPE 6-7
4
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 6-7
5
Leg Extension
1
12-15 reps
RPE 6-7
6
Seated Calf Raise
2
12-20 reps
RPE 6-7
7
Machine Shrug
2
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6-7
2
Lying Leg Curl
1
10-12 reps
RPE 6-7
3
Hyperextension
1
10-15 reps
RPE 6-7
4
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 6-7
5
Leg Extension
1
12-15 reps
RPE 6-7
6A
Seated Calf Raise
1
12-20 reps
RPE 6-7
6B
Machine Shrug
2
10-15 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9-10
2
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Hyperextension
1
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
4
Walking Lunge (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6A
Seated Calf Raise
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9-10
6B
Machine Shrug
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8-9
@9-10
5
High-Cable Lateral Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
6
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
8
Preacher Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8-9
@9-10
2
Leg Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
3
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
4
Sissy Squat
1 Set
1 Set
12-20 Reps
12-20 Reps
@8-9
@9-10
5
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@9-10
6
Calf Raise (Leg Press)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
2
Chest Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@8-10
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
4
Wide-Grip Lat Pulldown
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
5
High-Cable Lateral Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
6A
Bayesian Cable Curl
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
7
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@9-10
2
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8-9
@9-10
3
Hyperextension
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@9-10
4
Walking Lunge (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
5
Leg Extension
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9-10
6A
Seated Calf Raise
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@8-9
@8-9
@9-10
6B
Machine Shrug
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8-9
@8-9
@9-10