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Aesthetic builder v1.0.0

by Mykhailo M.
39 athletes joined
5.0
(1 rating)

Program Description

• Build an aesthetic, powerful body through sustainable discipline • Replace guesswork with a clear, repeatable system • Ignite long-term self-respect through visible, earned results

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 29, 2025 05:53
  • Last Edited
    Aug 13, 2025 02:44

Summary

Transform your physique with the Aesthetic Builder v1.0.0, an 18-week program designed to sculpt and define your body. Committing to six days a week, you'll engage in targeted push and pull workouts that emphasize strength and hypertrophy through a variety of exercises, including bench presses, pull-ups, and more. Each session is crafted to maximize muscle engagement and promote balanced growth, ensuring you build an aesthetic physique that turns heads. Get ready to elevate your training and achieve the results you’ve always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
5
Chest Fly (Cable)
3
12-15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 8
2
Barbell Row
4
8-10 reps
RPE 8
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8
6
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Stiff Leg Deadlift
3
8-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Leg Curl
3
12-15 reps
RPE 8
6
Seated Calf Raise
3
15-20 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
8
Abs Crunch (Machine)
3
15-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
Day 2
1
Pull-Up (Assisted)
4 Sets
6-8 Reps
@8
2
Barbell Row
4 Sets
8-10 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
7
Hanging Leg Raise
3 Sets
12-15 Reps
@8
8
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
5
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
Day 5
1
Pull-Up (Assisted)
4 Sets
6-8 Reps
@8
2
Barbell Row
4 Sets
8-10 Reps
@8
3
Lat Pulldown (Close Grip)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
Day 6
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Leg Curl
3 Sets
12-15 Reps
@8
6
Seated Calf Raise
3 Sets
15-20 Reps
@8
7
Hanging Leg Raise
3 Sets
12-15 Reps
@8
8
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8