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Olhas Upper Lower

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Program Description

Oluska

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 04, 2025 07:17
  • Last Edited
    Jul 04, 2025 07:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Pull
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
4
Overhead Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
5
Chest Supported Row (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
6
Lateral Raise (Machine)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8.5
RPE 9
RPE 9.5
7A
Bicep Curl (Machine)
1
1
10-15 reps
10-15 reps
RPE 8.5
RPE 9
7B
Tricep Extension (Machine)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
1
1
1
1
10-20 reps
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
1B
Squat (Barbell)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
2
Stiff Leg Deadlift
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hip Thrust (Machine)
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 8
RPE 8.5
RPE 9
4A
Leg Extension
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
4B
Leg Curl
1
1
1
9-12 reps
9-12 reps
9-12 reps
RPE 7.5
RPE 8
RPE 8.5
5A
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
5B
Hip Adductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7.5
RPE 8
RPE 8.5
6
Abs Crunch (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Face Pull
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
5
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8.5
@9
@9.5
7A
Bicep Curl (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
7B
Tricep Extension (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8.5
Day 2
1A
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8.5
@9
@9.5
1B
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
4A
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
4B
Leg Curl
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@7.5
@8
@8.5
5A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
5B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
Day 3
1
Face Pull
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
3
Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
4
Overhead Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
5
Chest Supported Row (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8.5
@9
@9.5
7A
Bicep Curl (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8.5
@9
7B
Tricep Extension (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8.5
Day 4
1A
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
@8
@8.5
@9
@9.5
1B
Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@8.5
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8.5
@9
4A
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
4B
Leg Curl
1 Set
1 Set
1 Set
9-12 Reps
9-12 Reps
9-12 Reps
@7.5
@8
@8.5
5A
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
5B
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7.5
@8
@8.5
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9