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Nyggans dunderhonung

by Gustav Nygren
1 athletes joined

Program Description

Muskler

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 21, 2025 05:19
  • Last Edited
    Aug 31, 2025 07:09

Summary

Unleash your strength with "Nyggans dunderhonung," an 18-week program designed for serious lifters ready to elevate their game. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, incorporating essential lifts like the Deadlift, Bench Press, and Lat Pulldown. Each session is structured to optimize muscle growth and enhance overall fitness, ensuring you push your limits while mastering your technique. Get ready to transform your physique and build the power you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Biceps
10.8%
Quadriceps
10%
Glutes
10%
Front Delts
9%
Middle Delts
8.9%
Hamstrings
8.5%
Lats
6.9%
Upper Back
6.3%
Chest
5.9%
Abductors
4.3%
Abs
2.3%
Forearms
2.3%
Lower Back
2.1%
Rear Delts
0.9%
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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
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
5-8 reps
5-8 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
5-8 reps
5-8 reps
RPE 7.5
RPE 8
4
Leg Extension
3
8-12 reps
RPE 8
5
Hip Abductor (Machine)
3
8-12 reps
RPE 7.5
6
Hip Thrust (Machine)
3
5-8 reps
RPE 7.5
7
Lateral Raise (Machine)
1
3-5 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
5-8 reps
RPE 8
3
Overhead Press (Barbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Machine)
3
5-8 reps
RPE 8
5
Seated Row (Cable)
3
8-12 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
8-12 reps
RPE 7.5
7
Bicep Curl (Cable)
3
8-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
2
Leg Press
2
1
3-5 reps
3-5 reps
RPE 8
RPE 8.5
3
Leg Curl
2
1
3-5 reps
3-5 reps
RPE 7.5
RPE 8
4
Leg Extension
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
3
5-8 reps
RPE 7.5
6
Hip Thrust (Machine)
3
3-5 reps
RPE 7.5
7
Lateral Raise (Machine)
1
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
5-8 reps
RPE 7.5
2
Bench Press (Barbell)
3
3-5 reps
RPE 8
3
Seated Row (Cable)
4
5-8 reps
RPE 7.5
4
Incline Chest Press (Machine)
4
5-8 reps
RPE 7.5
5
Lateral Raise (Machine)
3
12-15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5-8 reps
RPE 7.5
2
Bicep Curl (Cable)
3
5-8 reps
RPE 7.5
3
Skull Crusher (Barbell)
3
5-8 reps
RPE 7.5
4
Hammer Curl (Dumbbell)
4
5-8 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
8-12 reps
RPE 7.5
6
Face Away Cable Curl
3
8-12 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
5-8 Reps
@8
5
Seated Row (Cable)
3 Sets
8-12 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Cable)
3 Sets
8-12 Reps
@7.5
Day 1
1
Deadlift (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7.5
@8
2
Leg Press
2 Sets
1 Set
5-8 Reps
5-8 Reps
@8
@8.5
3
Leg Curl
2 Sets
1 Set
5-8 Reps
5-8 Reps
@7.5
@8
4
Leg Extension
3 Sets
8-12 Reps
@8
5
Hip Abductor (Machine)
3 Sets
8-12 Reps
@7.5
6
Hip Thrust (Machine)
3 Sets
5-8 Reps
@7.5
7
Lateral Raise (Machine)
1 Set
3-5 Reps
@7.5
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@7.5
@8
2
Leg Press
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8
@8.5
3
Leg Curl
2 Sets
1 Set
3-5 Reps
3-5 Reps
@7.5
@8
4
Leg Extension
3 Sets
5-8 Reps
@8
5
Hip Abductor (Machine)
3 Sets
5-8 Reps
@7.5
6
Hip Thrust (Machine)
3 Sets
3-5 Reps
@7.5
7
Lateral Raise (Machine)
1 Set
8-10 Reps
@7.5
Day 4
1
Lat Pulldown
3 Sets
5-8 Reps
@7.5
2
Bench Press (Barbell)
3 Sets
3-5 Reps
@8
3
Seated Row (Cable)
4 Sets
5-8 Reps
@7.5
4
Incline Chest Press (Machine)
4 Sets
5-8 Reps
@7.5
5
Lateral Raise (Machine)
3 Sets
12-15 Reps
@7.5
Day 5
1
Overhead Press (Barbell)
4 Sets
5-8 Reps
@7.5
2
Bicep Curl (Cable)
3 Sets
5-8 Reps
@7.5
3
Skull Crusher (Barbell)
3 Sets
5-8 Reps
@7.5
4
Hammer Curl (Dumbbell)
4 Sets
5-8 Reps
@7.5
5
Tricep Rope Push Down (Cable)
4 Sets
8-12 Reps
@7.5
6
Face Away Cable Curl
3 Sets
8-12 Reps
@7.5