Program Description
Gain Strength and Size
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout100 minutes
- CreatedOct 24, 2024 03:24
- Last EditedDec 12, 2024 05:18
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low Incline Dumbell Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Shoulder Press (Plate Loaded)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Bench Press (Close Grip)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Bent Over Row (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 8.5
8
Rope Hammer curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Seated Hamstring Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Single Leg Quad Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Seated Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Hanging Knee Raise
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
High Bar Squat (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Pec Deck (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Front Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
9
Underhand Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Seated Row (Cable)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Face Away Cable Curl
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Abs Crunch (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Dip (Weighted)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Lateral Raise (Machine)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
5
T-Bar Row
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Wide Grip Pull-Up
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
Single Arm Pushdown
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
8
Preacher Curl (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Lying Leg Curl
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Pendulum Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Leg Extension
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
12
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
13
Cable Crunch
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
2
Hack Squat
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
3
Single Leg Press
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
4
Standing Calf Raise
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
5
Incline Chest Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
6
Shoulder Press (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
7
JM Press (Smith Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
8
Lateral Raise (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Supported Row (Machine)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
10
Lat Pulldown
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
11
Tricep Extension (Barbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
12
Preacher Curl (Dumbbell)
1
1
8-12 reps
15-25 reps
RPE 10
RPE 10
13
Leg Raise (Captain's Chair)
1
1
6-10 reps
15-25 reps
RPE 10
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Low Incline Dumbell Press1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
2
Shoulder Press (Plate Loaded)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
3
Bench Press (Close Grip)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
4
Lateral Raise (Dumbbell)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
5
Bent Over Row (Barbell)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
6
Pull-Up (Neutral Grip, Weighted)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
7
Tricep Rope Push Down (Cable)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@8.5
8
Rope Hammer curl1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
9
Seated Hamstring Curl1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
10
Leg Press1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
11
Single Leg Quad Extension1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
12
Seated Calf Raise1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
13
Hanging Knee Raise1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
Day 2
1
Lying Leg Curl1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
2
High Bar Squat (Barbell)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
3
Leg Extension1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
4
Calf Raise (Leg Press)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
5
Pec Deck (Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
6
Tricep Pushdown (Cable)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
7
Shoulder Press (Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
8
Front Raise1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
9
Underhand Lat Pulldown1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
10
Seated Row (Cable)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
11
Tricep Extension (Barbell)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
12
Face Away Cable Curl1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
13
Abs Crunch (Machine)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
Day 3
1
Bench Press (Barbell)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
2
Incline Bench Press (Smith Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
3
Dip (Weighted)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
4
Lateral Raise (Machine)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
5
T-Bar Row1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
6
Wide Grip Pull-Up1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
7
Single Arm Pushdown1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
8
Preacher Curl (Barbell)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
9
Lying Leg Curl1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
10
Pendulum Squat1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
11
Leg Extension1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
12
Standing Calf Raise1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
13
Cable Crunch1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
Day 4
1
Stiff Leg Deadlift1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
2
Hack Squat1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
3
Single Leg Press1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
4
Standing Calf Raise1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
5
Incline Chest Press (Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
6
Shoulder Press (Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
7
JM Press (Smith Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
8
Lateral Raise (Dumbbell)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
9
Chest Supported Row (Machine)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
10
Lat Pulldown1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10
11
Tricep Extension (Barbell)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
12
Preacher Curl (Dumbbell)1 Set
1 Set
8-12 Reps
15-25 Reps
@10
@10
13
Leg Raise (Captain's Chair)1 Set
1 Set
6-10 Reps
15-25 Reps
@10
@10