Program Description
Building a balanced aesthetic physique and a good level or bodybuilding strength. For overloading in this progam if you hit the upper rep threshold with clean reps 3 weeks in a row increase the weight by the lowest increment available, master the weight then increase it otherwise you won't be making proper progress. Stagger the increases in weight if you have hit the criteria to overload on multiple exercises in 1 workout as you a new weight could or will have an effect on the exercises after it Rest period should be 3 or 4 minutes on the hardest exercises or sets squats, Bulgarian split squats and deadlifts. 1-2 minutes for side raises, tricep extension and calf raises.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 09, 2026 04:49
- Last EditedJan 29, 2026 04:28
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.1%
Triceps
11.5%
Upper Back
10.2%
Glutes
9.6%
Front Delts
8.3%
Quadriceps
7.6%
Lats
7%
Abs
5.7%
Chest
5.1%
Middle Delts
4.8%
Biceps
4.1%
Lower Back
4.1%
Rear Delts
3.2%
Calves
3.2%
Adductors
2.2%
Abductors
0.6%
Forearms
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
6-8 reps
RPE 7-8
RPE 7-9
3
Bench Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
4
Pull-Up (Weighted)
1
1
1
1
4-6 reps
4-6 reps
4-6 reps
10-20 reps
-
RPE 7-8
RPE 7-9
RPE 7-9
5
Dumbbell Row
1
1
8-12 reps
8-12 reps
RPE 7-8
RPE 7.5-9
6
Face Pull
2
12-15 reps
RPE 7-9
7
Single Arm Rear Delt Cable Fly
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-10
8
Overhead Tricep Extension (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 7-9
RPE 7-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
4-6 reps
4-6 reps
RPE 7-8
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 7-9
3
Deadlift (Barbell)
1
1
1
4-6 reps
4-6 reps
4-6 reps
-
RPE 7-8
RPE 7-9
4
Single leg back Extension hold
1
15-60 secs
RPE 7-8.5
5
Back Extension
1
10-30 reps
RPE 7-9
6
Lying Leg Curl
1
1
12 reps
12 reps
RPE 8
RPE 9.5
7
Calf Raise (Leg Press)
1
1
10-15 reps
10-15 reps
RPE 7-8
RPE 7-9
8
Hip Adductor (Machine)
1
10-20 reps
RPE 7
9
Hip Abductor (Machine)
1
10-20 reps
RPE 7
10
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Dip (Weighted)
1
1
6-8 reps
5-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
1
1
1
5 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 9.5
7
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
12-20 reps
8-12 reps
5-8 reps
RPE 7
RPE 7.5
RPE 8
2
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Single leg Back Extension
1
10-20 reps
RPE 8
4
Back Extension (Hold)
1
30-120 secs
RPE 8
5
Lying leg curl (Single Leg)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
6
Zercher jefferson curl
1
4-10 reps
RPE 6-7
7
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 8.5
8
Plank
2
30-120 secs
RPE 8
Week 1
1 / 12 Weeks
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8
@9
3
Bent Over Row (Barbell)1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Dip (Weighted)1 Set
1 Set
6-8 Reps
5-8 Reps
@8
@9
5
Chin-Up (Weighted)1 Set
1 Set
1 Set
5 Reps
6 Reps
6 Reps
@6
@8
@9
6
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@9.5
7
Lateral Raise (Dumbbell)2 Sets
10-15 Reps
@8
Day 2
1
High Bar Squat (Barbell)1 Set
1 Set
4-6 Reps
4-6 Reps
@7-8
@7-9
2
Bulgarian Split Squat (Dumbbell)2 Sets
10-15 Reps
@7-9
3
Deadlift (Barbell)1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
@7-8
@7-9
4
Single leg back Extension hold1 Set
15-60 secs
@7-8.5
5
Back Extension1 Set
10-30 Reps
@7-9
6
Lying Leg Curl1 Set
1 Set
12 Reps
12 Reps
@8
@9.5
7
Calf Raise (Leg Press)1 Set
1 Set
10-15 Reps
10-15 Reps
@7-8
@7-9
8
Hip Adductor (Machine)1 Set
10-20 Reps
@7
9
Hip Abductor (Machine)1 Set
10-20 Reps
@7
10
Hanging Leg Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
Day 4
1
Squat (Paused)1 Set
1 Set
1 Set
12-20 Reps
8-12 Reps
5-8 Reps
@7
@7.5
@8
2
Leg Extension1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Single leg Back Extension1 Set
10-20 Reps
@8
4
Back Extension (Hold)1 Set
30-120 secs
@8
5
Lying leg curl (Single Leg)1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
6
Zercher jefferson curl1 Set
4-10 Reps
@6-7
7
Calf Raise (Leg Press)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8.5
8
Plank2 Sets
30-120 secs
@8
Day 1
1
Incline Bench Press (Dumbbell)1 Set
1 Set
4-6 Reps
4-6 Reps
@7-8
@7-9
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
8-12 Reps
6-8 Reps
@7-8
@7-9
3
Bench Press (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7-9
4
Pull-Up (Weighted)1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
10-20 Reps
-
@7-8
@7-9
@7-9
5
Dumbbell Row1 Set
1 Set
8-12 Reps
8-12 Reps
@7-8
@7.5-9
6
Face Pull2 Sets
12-15 Reps
@7-9
7
Single Arm Rear Delt Cable Fly1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-9
@7-10
8
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-9
@7-9.5