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MKM METHOD V3

by MK M.

Program Description

Hypertrophy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 09, 2026 07:56
  • Last Edited
    Mar 09, 2026 08:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Upper Back
10.8%
Front Delts
10.5%
Biceps
10.1%
Middle Delts
7.3%
Forearms
6.8%
Chest
6.3%
Quadriceps
6.3%
Hamstrings
6.3%
Lats
5.6%
Abs
4.2%
Glutes
4.2%
Adductors
2.8%
Rear Delts
2.1%
Calves
2.1%
Abductors
1%
Lower Back
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Behind-the-back Wrist Curl
3
6-20 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
2
6-8 reps
RPE 9
5
Hip Adductor (Machine)
2
6-8 reps
RPE 9
6
Hip Adductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
8
Abs Crunch (Machine)
3
6-20 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
9
Behind-the-back Wrist Curl
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
10
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
11
Face Pull
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 5
1
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Behind-the-back Wrist Curl
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
9
Wrist Curls
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
10
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
11
Face Pull
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 6
1
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
8
Abs Crunch (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9