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BoostcampPNG

Aesthetic builder v1.0.0

by Mykhailo M.
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
    Jun 29, 2025 06:32
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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