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BoostcampPNG

Arnold x UL

by Dani A.

Program Description

build muscle n dat

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 12, 2025 02:26
  • Last Edited
    Jun 12, 2025 03:55
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
2
Dip (Weighted)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lat Pulldown
2
3-6 reps
RPE 9
6
Shrug (Barbell)
2
4-8 reps
RPE 9
7
Seated Row (Cable)
2
4-8 reps
RPE 9
8
Neck Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-6 reps
RPE 9
2
One Arm Lateral Raise (Cable)
2
4-8 reps
RPE 9
3
Single Arm Rear Delt Cable Fly
2
6-10 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
2
4-8 reps
RPE 9
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Hammer Curl (Cable)
2
4-8 reps
RPE 9
8
Wrist Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
3-6 reps
RPE 9
2
Bulgarian Split Squat (Barbell)
2
3-6 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Lying Leg Curl
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
6-10 reps
RPE 9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
3-6 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
3-6 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Chest Supported Row (Machine)
2
3-6 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Tricep Pushdown (Cable)
2
4-8 reps
RPE 9
7
Alternating Dumbbell Curl
2
4-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-6 reps
RPE 9
3
Lying Leg Curl
2
4-8 reps
RPE 9
4
Leg Extension
2
4-8 reps
RPE 9
5
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Week 1
1 / 18 Weeks
Day 2
1
Shoulder Press (Machine)
2 Sets
3-6 Reps
@9
2
One Arm Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
3
Single Arm Rear Delt Cable Fly
2 Sets
6-10 Reps
@9
4
Incline Tricep Extension (Dumbbell)
2 Sets
4-8 Reps
@9
5
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
7
Hammer Curl (Cable)
2 Sets
4-8 Reps
@9
8
Wrist Curls
2 Sets
4-8 Reps
@9
Day 3
1
Squat (Smith Machine)
2 Sets
3-6 Reps
@9
2
Bulgarian Split Squat (Barbell)
2 Sets
3-6 Reps
@9
3
Leg Extension
2 Sets
4-8 Reps
@9
4
Lying Leg Curl
2 Sets
4-8 Reps
@9
5
Standing Calf Raise
2 Sets
6-10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
Day 5
1
Standing Calf Raise
2 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
3-6 Reps
@9
3
Lying Leg Curl
2 Sets
4-8 Reps
@9
4
Leg Extension
2 Sets
4-8 Reps
@9
5
Abs Crunch (Machine)
2 Sets
6-10 Reps
@9
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
3-6 Reps
@9
2
Dip (Weighted)
2 Sets
3-6 Reps
@9
3
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
3-6 Reps
@9
5
Lat Pulldown
2 Sets
3-6 Reps
@9
6
Shrug (Barbell)
2 Sets
4-8 Reps
@9
7
Seated Row (Cable)
2 Sets
4-8 Reps
@9
8
Neck Curl
2 Sets
6-10 Reps
@9
Day 4
1
Pull-Up (Weighted)
2 Sets
3-6 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
3-6 Reps
@9
3
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
3-6 Reps
@9
5
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
4-8 Reps
@9
7
Alternating Dumbbell Curl
2 Sets
4-8 Reps
@9