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BoostcampPNG

PPL/UL

by Sebastian Urbina
1 athletes joined

Program Description

My personal split

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 01, 2026 08:05
  • Last Edited
    Mar 01, 2026 08:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
10.9%
Biceps
10.1%
Upper Back
9.4%
Chest
8.7%
Lats
8.7%
Quadriceps
7.2%
Hamstrings
7.2%
Middle Delts
4.3%
Glutes
4.3%
Rear Delts
2.9%
Forearms
2.9%
Adductors
2.9%
Calves
2.9%
Lower Back
2.2%
Abs
2.2%
Other
1.4%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Chest Press (Machine)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-9 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 10
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
6-9 reps
RPE 9
3
Lat Pulldown
2
6-9 reps
RPE 9
4
Chest Supported Row (Machine)
2
6-9 reps
RPE 9
5
Single Arm Iso Row
2
6-9 reps
RPE 9
6
Reverse Pec Deck
1
6-9 reps
RPE 10
7
Shoulder Press (Machine)
1
6-9 reps
RPE 10
8
Lateral Raise (Machine)
2
6-9 reps
RPE 9
9
Seated Dip (Machine)
2
6-9 reps
RPE 9
10
Single Arm Tricep Extension (Cable)
2
6-9 reps
RPE 9
11
Preacher Curl (Machine)
2
6-9 reps
RPE 9
12
Hammer Curl (Dumbbell)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-9 reps
6-9 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
6-9 reps
6-9 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
6-9 reps
RPE 9
6
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
2 Sets
6-9 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
6-9 Reps
@9
3
Shoulder Press (Machine)
1 Set
6-9 Reps
@10
4
Lateral Raise (Machine)
2 Sets
6-9 Reps
@9
5
Seated Dip (Machine)
2 Sets
6-9 Reps
@9
6
Single Arm Tricep Extension (Cable)
2 Sets
6-9 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
6-9 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6-9 Reps
@9
3
Single Arm Iso Row
2 Sets
6-9 Reps
@9
4
Reverse Pec Deck
1 Set
6-9 Reps
@10
5
Preacher Curl (Machine)
2 Sets
6-9 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
6-9 Reps
@9
Day 3
1
Hack Squat
1 Set
6-9 Reps
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
6-9 Reps
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
6-9 Reps
6-9 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
6-9 Reps
6-9 Reps
@9
@10
5
Hip Adductor (Machine)
2 Sets
6-9 Reps
@9
6
Calf Raise (Machine)
2 Sets
6-9 Reps
@9
Day 4
1
Rest
1 Set
1440 mins
@10
Day 5
1
Bench Press (Barbell)
2 Sets
6-9 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
6-9 Reps
@9
3
Lat Pulldown
2 Sets
6-9 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
6-9 Reps
@9
5
Single Arm Iso Row
2 Sets
6-9 Reps
@9
6
Reverse Pec Deck
1 Set
6-9 Reps
@10
7
Shoulder Press (Machine)
1 Set
6-9 Reps
@10
8
Lateral Raise (Machine)
2 Sets
6-9 Reps
@9
9
Seated Dip (Machine)
2 Sets
6-9 Reps
@9
10
Single Arm Tricep Extension (Cable)
2 Sets
6-9 Reps
@9
11
Preacher Curl (Machine)
2 Sets
6-9 Reps
@9
12
Hammer Curl (Dumbbell)
2 Sets
6-9 Reps
@9
Day 6
1
Hack Squat
1 Set
6-9 Reps
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-9 Reps
6-9 Reps
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
6-9 Reps
6-9 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
6-9 Reps
6-9 Reps
@9
@10
5
Hip Adductor (Machine)
2 Sets
6-9 Reps
@9
6
Calf Raise (Machine)
2 Sets
6-9 Reps
@9
Day 7
1
Rest
1 Set
1440 mins
@10