Program Description
Help u get jacked with 1 hard set as well. Low volume program that 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 EditedJul 10, 2025 01:33
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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Upper Back
11.2%
Biceps
9.5%
Middle Delts
9.3%
Front Delts
9%
Chest
9%
Lats
8.5%
Quadriceps
7.1%
Hamstrings
5.4%
Rear Delts
4.8%
Calves
4%
Glutes
2.6%
Forearms
2%
Adductors
2%
Lower Back
1%
Abductors
0.6%
Abs
0.2%
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
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)
1
1
1
12-15 reps
10-12 reps
5-8 reps
RPE 6
RPE 6
RPE 10
2
Chest Press (Machine)
1
1
10-12 reps
5-10 reps
RPE 6
RPE 10
3
Pec Deck (Machine)
1
1
10-12 reps
5-10 reps
RPE 6
RPE 10
4
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
10-12 reps
5-10 reps
RPE 6
RPE 6
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
5-10 reps
RPE 6
RPE 10
6
Tricep Pushdown (Cable)
1
5-10 reps
RPE 10
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
Wide Grip Pull-Up
3
4-8 reps
-
2
Seated Row (Cable)
2
4-8 reps
-
3
Chest Supported Row (Machine)
2
4-8 reps
-
4
Shrug (Barbell)
2
5-10 reps
-
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 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
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
5-8 Reps
@6
@6
@10
2
Chest Press (Machine)1 Set
1 Set
10-12 Reps
5-10 Reps
@6
@10
3
Pec Deck (Machine)1 Set
1 Set
10-12 Reps
5-10 Reps
@6
@10
4
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
5-10 Reps
@6
@6
@10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
10-12 Reps
5-10 Reps
@6
@10
6
Tricep Pushdown (Cable)1 Set
5-10 Reps
@10
Day 2
1
Wide Grip Pull-Up3 Sets
4-8 Reps
-
2
Seated Row (Cable)2 Sets
4-8 Reps
-
3
Chest Supported Row (Machine)2 Sets
4-8 Reps
-
4
Shrug (Barbell)2 Sets
5-10 Reps
-