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TBJP Upper Lower

by rainers S.
49 athletes joined

Program Description

trained by jp

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 28, 2024 09:20
  • Last Edited
    Jul 04, 2025 07:35

Summary

Elevate your strength training with the TBJP Upper Lower program, a comprehensive 16-week plan designed for serious lifters. Comprising four sessions per week, this program alternates between upper and lower body workouts, ensuring balanced muscle development and optimal recovery. Each session features a mix of free weights and machines, targeting major muscle groups with precision and intensity. Get ready to build strength, enhance endurance, and achieve your fitness goals with a structured approach that keeps you motivated and progressing every step of the way.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
8
Alternating Dumbbell Curl
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Leg Press
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Standing Calf Raise
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Wide Grip Lat Pulldown
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
T-Bar Row
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
8
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Hyperextension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Seated Calf Raise
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10