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Danx

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
    Jul 17, 2025 07:57

Summary

Unleash your inner champion with the Arnold x UL program, an 18-week journey designed for serious lifters. This 5-day-a-week regimen combines targeted strength training with a focus on hypertrophy, ensuring you build muscle and strength effectively. Each workout is meticulously crafted, featuring a mix of machines, cables, and free weights to maximize your gains. Get ready to sculpt your physique and push your limits as you follow in the footsteps of legends!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
10.9%
Biceps
9%
Chest
9%
Lats
9%
Front Delts
7.8%
Hamstrings
7%
Quadriceps
5.9%
Abs
5.1%
Forearms
4.7%
Middle Delts
4.7%
Calves
3.9%
Neck
3.9%
Glutes
3.1%
Rear Delts
2.7%
Lower Back
1.2%
Adductors
0.8%
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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 (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Barbell Row
1
6-8 reps
RPE 10
3
Dip (Weighted)
1
6-8 reps
RPE 10
4
Lat Pulldown
1
6-8 reps
RPE 10
5
Chest Fly (Cable)
1
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 10
7
Shrug (Barbell)
1
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
1
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
1
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 10
8
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
6-8 reps
RPE 10
2
Lying Leg Curl
1
6-8 reps
RPE 10
3
Leg Extension
1
6-8 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
4-6 reps
RPE 10
2
Pull-Up (Weighted)
1
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
1
6-8 reps
RPE 10
4
Seated Row (Cable)
1
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-8 reps
RPE 10
6
JM Press (Smith Machine)
1
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
8-12 reps
RPE 10
2
Stiff Leg Deadlift
1
6-8 reps
RPE 10
3
single leg extensions
1
6-8 reps
RPE 10
4
Lying Leg Curl
1
6-8 reps
RPE 10
5
Cable Crunch
1
6-8 reps
RPE 10
6
Neck Curl
1
6-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Barbell Row
2 Sets
6-8 Reps
@10
3
Dip (Weighted)
2 Sets
6-8 Reps
@10
4
Lat Pulldown
2 Sets
6-8 Reps
@10
5
Chest Fly (Cable)
2 Sets
6-8 Reps
@10
6
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
@10
7
Shrug (Barbell)
2 Sets
6-8 Reps
@10
Day 3
1
Squat (Smith Machine)
2 Sets
6-8 Reps
@10
2
Lying Leg Curl
2 Sets
6-8 Reps
@10
3
Leg Extension
2 Sets
6-8 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5
Cable Crunch
2 Sets
6-8 Reps
@10
6
Neck Curl
2 Sets
6-8 Reps
@10
Day 2
1
AD Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
3
Single Arm Rear Delt Cable Fly
2 Sets
6-8 Reps
@10
4
Incline Tricep Extension (Dumbbell)
2 Sets
6-10 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Wrist Curls
2 Sets
8-12 Reps
@10
Day 4
1
Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@10
3
Seated Low To High Cable Flies
2 Sets
6-8 Reps
@10
4
Seated Row (Cable)
2 Sets
6-8 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6-8 Reps
@10
7
Alternating Dumbbell Curl
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Standing Calf Raise
2 Sets
8-12 Reps
@10
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
3
single leg extensions
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
6-8 Reps
@10
5
Cable Crunch
2 Sets
6-8 Reps
@10
6
Neck Curl
2 Sets
6-8 Reps
@10