Program Description
Help u get jacked as well as increase your work capacity with high volume and high intensity. Allows you to have good recovery as each muscle will have 3 days to recover before hitting again.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedJun 18, 2025 11:46
- Last EditedJun 18, 2025 04:53
Summary
Unleash your inner powerhouse with the BIG MAN BLASTOISE program! This 18-week journey is designed for serious lifters, focusing on a balanced 4-day split that targets all major muscle groups. Each workout emphasizes high-intensity sets taken to failure, ensuring maximum muscle growth and strength gains. With a full gym at your disposal, you'll tackle exercises like weighted pull-ups and machine rows, building a robust back and impressive deltoids. Get ready to transform your physique and dominate your lifts!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
RPE 9
2
Chest Press (Machine)
3
RPE 9
3
Pec Deck (Machine)
3
RPE 9
4
Skull Crusher (Dumbbell)
3
RPE 9
5
Overhead Tricep Extension (Cable)
3
RPE 9
6
Tricep Pushdown (Cable)
3
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
RPE 9
2
Seated Row (Machine)
2
RPE 9
3
Chest Supported Row (Machine)
2
RPE 9
4
Lat Prayer
3
RPE 9
5
Reverse Pec Deck
4
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
RPE 9
2
Shoulder Press (Machine)
3
RPE 9
3
Lateral Raise (Machine)
5
RPE 9
4
Preacher Curl (Dumbbell)
2
RPE 9
5
Hammer Curl (Dumbbell)
2
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
RPE 9
2
Leg Press
3
RPE 9
3
Leg Extension
3
RPE 9
4
Hip Adductor (Machine)
2
RPE 9
5
Hack Squat
1
RPE 9
6
Standing Calf Raise
4
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
@9
2
Chest Press (Machine)3 Sets
@9
3
Pec Deck (Machine)3 Sets
@9
4
Skull Crusher (Dumbbell)3 Sets
@9
5
Overhead Tricep Extension (Cable)3 Sets
@9
6
Tricep Pushdown (Cable)3 Sets
@9
Day 2
1
Pull-Up (Weighted)3 Sets
@9
2
Seated Row (Machine)2 Sets
@9
3
Chest Supported Row (Machine)2 Sets
@9
4
Lat Prayer3 Sets
@9
5
Reverse Pec Deck4 Sets
@9
Day 3
1
Bicep Curl (Cable)3 Sets
@9
2
Shoulder Press (Machine)3 Sets
@9
3
Lateral Raise (Machine)5 Sets
@9
4
Preacher Curl (Dumbbell)2 Sets
@9
5
Hammer Curl (Dumbbell)2 Sets
@9
Day 4
1
Hamstring Curl3 Sets
@9
2
Leg Press3 Sets
@9
3
Leg Extension3 Sets
@9
4
Hip Adductor (Machine)2 Sets
@9
5
Hack Squat1 Set
@9
6
Standing Calf Raise4 Sets
@10