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Jeff Nippard Body Building Transformation System

by nelson mancia

Program Description

To become Jeff Nippard

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 21, 2025 11:52
  • Last Edited
    Jul 21, 2025 11:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Cable Ladder Crossover
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
2
1
3-5 reps
6-10 reps
6-10 reps
RPE 6
RPE 7
RPE 9
4
One Arm Lateral Raise (Cable)
6
8-10 reps
RPE 9
5
Pendlay Row
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Bayesian Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Romanian Deadlift (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Decline Crunch
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Chest Supported Row (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Single Arm Rear Delt Fly (Cable)
2
2
2
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
5
Shrug Cable
3
10-12 reps
RPE 9
6
Ez Bar Cable Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Shoulder Press (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Dumbbell Fly (Bottom Half)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Triceps Kickback (cable)
4
12-15 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
2
2
2
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Standing Calf Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 7
RPE 8
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Cable Ladder Crossover
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
2 Sets
1 Set
3-5 Reps
6-10 Reps
6-10 Reps
@6
@7
@9
4
One Arm Lateral Raise (Cable)
6 Sets
8-10 Reps
@9
5
Pendlay Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
7
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
Day 2
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6
@7
@8
@9
6
Decline Crunch
3 Sets
8-10 Reps
@9
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
4
Single Arm Rear Delt Fly (Cable)
2 Sets
2 Sets
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
5
Shrug Cable
3 Sets
10-12 Reps
@9
6
Ez Bar Cable Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
3
Dumbbell Fly (Bottom Half)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
6
Triceps Kickback (cable)
4 Sets
12-15 Reps
@9
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9
Day 5
1
Leg Press
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
@9
4
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@6
@7
@8
@9