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HORRIFYING HYBRID: Aesthetic + Athletic Domination

by Bazilian C.
3 athletes joined

Program Description

This program is built for teenage athletes who want to become absolute monsters—visually and physically. It’s engineered to develop a shredded, wide, dense physique that turns heads at school and the mall while creating terrifying power on the lacrosse field. By combining aesthetic hypertrophy with explosive strength, you’ll train like someone who actually moves people, not just poses. You’ll train 5 days a week, with 3 upper body sessions to carve out that David Laid chest and wide V-taper, and 2 intense leg sessions to build tree-trunk legs with speed and power. Posterior chain work keeps you fast, aesthetic leg work makes you look deadly. Built-in core, grip, and posture work ensures you’re not just strong—you’re unbreakable. Expect to be the strongest, leanest, and most feared 15-year-old in the room. This is the blueprint to grow taller, gain muscle fast, and dominate every field you walk on.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 01:50
  • Last Edited
    Jul 22, 2025 05:28

Summary

Unleash your potential with the **HORRIFYING HYBRID: Aesthetic + Athletic Domination** program, a comprehensive 18-week journey designed to sculpt your physique while enhancing athletic performance. Committing to five days a week, you'll engage in a balanced mix of push, pull, and leg workouts that target every muscle group, ensuring you build strength and aesthetics in harmony. With a blend of barbell, dumbbell, and machine exercises, this program is perfect for those ready to elevate their training and dominate their fitness goals. Get ready to transform your body and unleash your inner athlete!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Fly (Machine)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9
7
Wall Angels
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
T-Bar Row
4
10 reps
RPE 9
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
15 reps
RPE 8
7
Farmer's Walk (Weighted)
2
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Jumps
3
5 reps
RPE 8
2
Lateral Bound with Stick
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
24 reps
RPE 8.5
4
Seated Hamstring Curl
3
12 reps
RPE 9
5
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
6
Russian Twist (Dumbbell)
3
20 reps
RPE 7
7
Band Pull Apart
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 8
2
Chest Fly (Machine)
3
15 reps
RPE 8.5
3
Concentration Curl
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
6
Plank to Push Up
3
12 reps
RPE 8
7
Reverse Plank
2
0.3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 8.5
3
Seated Hamstring Curl
3
15 reps
RPE 9
4
Calf Raise (Leg Press)
3
20 reps
RPE 8
5
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
12 reps
RPE 8
7
Wood Chop
3
15 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
12 Reps
@8.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Fly (Machine)
3 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9
7
Wall Angels
2 Sets
20 Reps
@7
Day 2
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
2
T-Bar Row
4 Sets
10 Reps
@9
3
Pullover (Dumbbell)
3 Sets
12 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Hammer Curl (Cable)
3 Sets
15 Reps
@8
7
Farmer's Walk (Weighted)
2 Sets
30 Reps
@9
Day 3
1
Trap Bar Jumps
3 Sets
5 Reps
@8
2
Lateral Bound with Stick
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
24 Reps
@8.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
6
Russian Twist (Dumbbell)
3 Sets
20 Reps
@7
7
Band Pull Apart
3 Sets
15 Reps
@7
Day 4
1
Chest Press (Machine)
4 Sets
10 Reps
@8
2
Chest Fly (Machine)
3 Sets
15 Reps
@8.5
3
Concentration Curl
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7
6
Plank to Push Up
3 Sets
12 Reps
@8
7
Reverse Plank
2 Sets
0.3 mins
@8
Day 5
1
Hack Squat
4 Sets
10 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
16 Reps
@8.5
3
Seated Hamstring Curl
3 Sets
15 Reps
@9
4
Calf Raise (Leg Press)
3 Sets
20 Reps
@8
5
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
12 Reps
@8
7
Wood Chop
3 Sets
15 Reps
@7