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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!
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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)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Barbell Row
2
6-8 reps
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Lat Pulldown
2
6-8 reps
RPE 10
5
Chest Fly (Cable)
2
6-8 reps
RPE 10
6
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
7
Shrug (Barbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
2
4-6 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
3
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
6-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-8 reps
RPE 10
2
Lying Leg Curl
2
6-8 reps
RPE 10
3
Leg Extension
2
6-8 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Pull-Up (Weighted)
2
6-8 reps
RPE 10
3
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
6-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
6-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
8-12 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Cable Crunch
2
6-8 reps
RPE 10
6
Neck Curl
2
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