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S1 Garage Gym PPL

by Nathan Stepp

Program Description

This program takes the DC style fundamentals of training and applying them to a push pull legs format. This program can be preformed can be tailored to any work to rest style blocked training. Do not move onto the next week until all the workouts have been completed for each week. This is a 6 day training week, take your tests as you see fit. I plan to run it, 3 on 1 off, 3 on 1 off. It could be 2 on 1 off, 2 on 1 off, 2 on 1 off. The first exercise for chest, shoulders, and back are preformed using Rest Pause Sets. Take the attempt to failure with a 4 count negative, rest 40 seconds, preform attempt 2, rest 40 seconds, preform attempt 3. Record each attempt in the set block. This is only 1 set, but recorded as 3. Hamstring, Quads, Triceps, and Biceps are all preformed as straight sets. Rest 2 minutes between straight sets unless otherwise specified.

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 22, 2025 03:05
  • Last Edited
    Aug 22, 2025 09:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Chest Press (Machine)
2
12 reps
RPE 10
3
Chest Fly (Machine)
2
12 reps
RPE 10
4
Seated Overhead Press (Dumbbell)
3
12 reps
RPE 10
5
Y Raise
2
12 reps
RPE 10
6
JM Press
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 10
8
Side Crunch (Cable)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 10
2
Standing Pullover (Cable)
2
12 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
12 reps
RPE 10
4
Lateral Raise (Cable)
2
12 reps
RPE 10
5
Hammer Curl (Cable)
3
12 reps
RPE 10
6
Lying Leg Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
2
Front Squat (Barbell)
2
12 reps
RPE 10
3
Lying Leg Curl
2
12 reps
RPE 10
4
Belt Squat
2
20 reps
RPE 10
5
Standing Calf Raise
2
15 reps
RPE 10
6
Cable Crunch
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Cable Crossover
2
12 reps
RPE 10
4
Overhead Press (Barbell)
3
12 reps
RPE 10
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
6
Dip (Weighted)
3
12 reps
RPE 10
7
Tricep Extension (Cable)
2
12 reps
RPE 10
8
Hanging Leg Raise
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12 reps
RPE 10
2
T-Bar Row
2
12 reps
RPE 10
3
Lat Pulldown
2
12 reps
RPE 10
4
Incline Curl (Dumbbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Side Crunch (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
12 reps
RPE 10
2
Split Squat (Dumbbell)
2
12 reps
RPE 10
3
Sumo Squat
2
12 reps
RPE 10
4
Lying Leg Curl
3
12 reps
RPE 10
5
Standing Calf Raise
1
12 reps
RPE 10
6
Hanging Leg Raise
2
12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@10
2
Standing Pullover (Cable)
2 Sets
12 Reps
@10
3
Single Arm Row (Dumbbell)
2 Sets
12 Reps
@10
4
Lateral Raise (Cable)
2 Sets
12 Reps
@10
5
Hammer Curl (Cable)
3 Sets
12 Reps
@10
6
Lying Leg Raise
2 Sets
15 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
2
Front Squat (Barbell)
2 Sets
12 Reps
@10
3
Lying Leg Curl
2 Sets
12 Reps
@10
4
Belt Squat
2 Sets
20 Reps
@10
5
Standing Calf Raise
2 Sets
15 Reps
@10
6
Cable Crunch
2 Sets
12 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@10
3
Cable Crossover
2 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
12 Reps
@10
5
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@10
6
Dip (Weighted)
3 Sets
12 Reps
@10
7
Tricep Extension (Cable)
2 Sets
12 Reps
@10
8
Hanging Leg Raise
2 Sets
12 Reps
@10
Day 5
1
Bent Over Row (Barbell)
3 Sets
12 Reps
@10
2
T-Bar Row
2 Sets
12 Reps
@10
3
Lat Pulldown
2 Sets
12 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
6
Side Crunch (Cable)
2 Sets
12 Reps
@10
Day 6
1
High Bar Squat (Barbell)
3 Sets
12 Reps
@10
2
Split Squat (Dumbbell)
2 Sets
12 Reps
@10
3
Sumo Squat
2 Sets
12 Reps
@10
4
Lying Leg Curl
3 Sets
12 Reps
@10
5
Standing Calf Raise
1 Set
12 Reps
@10
6
Hanging Leg Raise
2 Sets
12 Reps
@10
Day 1
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@10
2
Chest Press (Machine)
2 Sets
12 Reps
@10
3
Chest Fly (Machine)
2 Sets
12 Reps
@10
4
Seated Overhead Press (Dumbbell)
3 Sets
12 Reps
@10
5
Y Raise
2 Sets
12 Reps
@10
6
JM Press
3 Sets
12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@10
8
Side Crunch (Cable)
2 Sets
12 Reps
@10