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Donkey Kong Hypertrophy 4-Day U/L v7

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Program Description

Gain monkey muscle. SBL optimized for 4 day/wk. Phase 1 (wk 1-4): Foundation, baselining Deload (wk 5): No sets near failure. Phase 2 (wk 6-9): Intensification, exercise rotation Phase 3 (wk 10-13): Peak form, maximum effort

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 04:39
  • Last Edited
    Apr 03, 2026 06:44
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14%
Hamstrings
13.1%
Glutes
12.3%
Abs
9%
Triceps
8.5%
Upper Back
7.8%
Lats
6.8%
Chest
6.5%
Front Delts
6%
Biceps
4.3%
Lower Back
3.9%
Rear Delts
2.4%
Calves
2%
Adductors
1.5%
Middle Delts
1.2%
Forearms
0.5%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 8
RPE 9
2
Incline DB Flye-Press Combo
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Straight Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 8
RPE 9
2
Incline DB Flye-Press Combo
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Straight Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 8
RPE 9
2
Incline DB Flye-Press Combo
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Straight Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 7
RPE 8
RPE 9
2
Incline DB Flye-Press Combo
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Straight Bar Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
6
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
-
6-8 reps
6-8 reps
-
RPE 6
RPE 7
2
Incline DB Flye-Press Combo
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
3
Dumbbell Row
1
1
8-10 reps
8-10 reps
RPE 6
RPE 7
4
Straight Bar Lat Prayer
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
5
Face Pull
1
1
15-20 reps
15-20 reps
RPE 6
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
2
-
8-10 reps
8-10 reps
-
RPE 8
RPE 9
4
1-Arm Lat Pull In
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Lean-In DB Lateral Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7A
Inverse DB Zottman Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7B
Tricep Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
2
-
8-10 reps
8-10 reps
-
RPE 8
RPE 9
4
1-Arm Lat Pull In
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Lean-In DB Lateral Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7A
Inverse DB Zottman Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7B
Tricep Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
2
-
8-10 reps
8-10 reps
-
RPE 8
RPE 9
4
1-Arm Lat Pull In
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Lean-In DB Lateral Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7A
Inverse DB Zottman Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7B
Tricep Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
-
6-8 reps
6-8 reps
6-8 reps
-
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
1
1
2
-
8-10 reps
8-10 reps
-
RPE 8
RPE 9
4
1-Arm Lat Pull In
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Face Pull
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Lean-In DB Lateral Raise
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7A
Inverse DB Zottman Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7B
Tricep Kickback (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Pull-Up (Assisted)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Super ROM DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7A
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Pull-Up (Assisted)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Super ROM DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7A
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Pull-Up (Assisted)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Super ROM DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7A
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Pull-Up (Assisted)
1
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4
Straight Arm Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Face Pull
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Super ROM DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7A
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7B
Tricep Pushdown (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
2
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8
RPE 9
5
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
2
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8
RPE 9
5
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
2
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8
RPE 9
5
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Leg Extension
1
1
2
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
4
Leg Press (45 Degrees)
1
2
1
-
12-15 reps
12-15 reps
-
RPE 8
RPE 9
5
Cable Hip Adduction
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
-
6-10 reps
6-10 reps
-
RPE 6
RPE 7
2
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
3
Romanian Deadlift (Barbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
4
Leg Press (45 Degrees)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
5
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
5A
Cable Hip Adduction
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5B
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
5A
Cable Hip Adduction
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5B
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
5A
Cable Hip Adduction
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5B
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
5A
Cable Hip Adduction
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5B
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Hanging Leg Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Leg Extension
4
10-12 reps
RPE 10
3
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Hip Adduction
3
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Leg Extension
4
10-12 reps
RPE 10
3
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Hip Adduction
3
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Leg Extension
4
10-12 reps
RPE 10
3
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Hip Adduction
3
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Leg Extension
4
10-12 reps
RPE 10
3
Single Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Cable Hip Adduction
3
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
2
Bottom-Half DB Flye
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
5A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5B
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Overhead Tricep Extension (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
2
Bottom-Half DB Flye
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
5A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5B
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Overhead Tricep Extension (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
2
Bottom-Half DB Flye
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
5A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5B
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Overhead Tricep Extension (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
2
Bottom-Half DB Flye
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
4
Chest Supported Row (Dumbbell)
1
1
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 7
RPE 8
RPE 9
5A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5B
Face Pull
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7A
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7B
Overhead Tricep Extension (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 6
RPE 7
2
Bottom-Half DB Flye
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
3
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
4
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
5
Pullover (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
2
Bottom-Half DB Flye
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
4A
Pullover (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4B
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6A
Concentration Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
2
Bottom-Half DB Flye
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
4A
Pullover (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4B
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6A
Concentration Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
2
Bottom-Half DB Flye
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
4A
Pullover (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4B
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6A
Concentration Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
2
Bottom-Half DB Flye
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Bent Over Row (Barbell)
2
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 8
RPE 9
RPE 10
4A
Pullover (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
4B
Face Pull
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6A
Concentration Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6B
Tricep Pushdown (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
2
Bottom-Half DB Flye
3
10-15 reps
RPE 10
3
Bent Over Row (Barbell)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
N1 Style Short-Head Curl
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
2
Bottom-Half DB Flye
3
10-15 reps
RPE 10
3
Bent Over Row (Barbell)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
N1 Style Short-Head Curl
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
2
Bottom-Half DB Flye
3
10-15 reps
RPE 10
3
Bent Over Row (Barbell)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
N1 Style Short-Head Curl
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
2
Bottom-Half DB Flye
3
10-15 reps
RPE 10
3
Bent Over Row (Barbell)
2
2
1
-
6-8 reps
6-8 reps
-
RPE 9
RPE 10
4A
Pullover (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4B
Rear Delt Fly (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lean-In DB Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6A
N1 Style Short-Head Curl
3
10-12 reps
RPE 10
6B
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
7
Cable Crunch
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 7
RPE 8
RPE 9
2
Hack Squat
1
1
1
1
-
8-10 reps
8-10 reps
8-10 reps
-
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hip Thrust (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Calf Raise (Leg Press)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Cable Crunch
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
-
6-10 reps
6-10 reps
-
RPE 6
RPE 7
2
Hack Squat
1
1
8-10 reps
8-10 reps
RPE 6
RPE 7
3
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 6
RPE 7
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
5
Calf Raise (Leg Press)
1
1
10-12 reps
10-12 reps
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 8
RPE 9
RPE 10
3
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 8
RPE 9
RPE 10
3
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 8
RPE 9
RPE 10
3
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
-
6-10 reps
6-10 reps
6-10 reps
-
RPE 8
RPE 9
RPE 10
2
Hack Squat
1
2
1
1
-
10-12 reps
10-12 reps
10-12 reps
-
RPE 8
RPE 9
RPE 10
3
Goblet Squat
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
4
Lying Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Hack Squat
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Hack Squat
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Hack Squat
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
-
6-10 reps
6-10 reps
-
RPE 9
RPE 10
2
Hack Squat
1
2
1
-
8-10 reps
8-10 reps
-
RPE 9
RPE 10
3
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Thrust (Barbell)
3
10-12 reps
RPE 10
6
Hanging Leg Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
-
6-8 Reps
6-8 Reps
6-8 Reps
-
@7
@8
@9
2
Incline DB Flye-Press Combo
1 Set
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@7
@8
@9
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
-
8-10 Reps
8-10 Reps
8-10 Reps
-
@7
@8
@9
4
Straight Bar Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
6
Lean-In DB Lateral Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7A
Hammer Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7B
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
-
6-10 Reps
6-10 Reps
6-10 Reps
-
@7
@8
@9
2
Leg Extension
1 Set
1 Set
2 Sets
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
-
8-10 Reps
8-10 Reps
8-10 Reps
-
@7
@8
@9
4
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
-
12-15 Reps
12-15 Reps
-
@8
@9
5
Cable Hip Adduction
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Hanging Leg Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
-
8-10 Reps
8-10 Reps
8-10 Reps
-
@7
@8
@9
2
Bottom-Half DB Flye
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@7
@8
@9
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
-
10-12 Reps
10-12 Reps
10-12 Reps
-
@7
@8
@9
5A
Pullover (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5B
Face Pull
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
7A
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7B
Overhead Tricep Extension (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 4
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
1 Set
-
6-10 Reps
6-10 Reps
6-10 Reps
-
@7
@8
@9
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
-
8-10 Reps
8-10 Reps
8-10 Reps
-
@7
@8
@9
3
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lying Leg Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hip Thrust (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Calf Raise (Leg Press)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Cable Crunch
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9