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BoostcampPNG

Nyggans dunderhonung

by Gustav Nygren

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 22, 2025 01:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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