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Program Description

my purpose is gain muscle with accurate and awesome form

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 18, 2025 11:35
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unleash your strength with the Upper Lower program, a comprehensive 18-week training plan designed to sculpt your upper and lower body through targeted workouts. Train four days a week with a mix of compound and isolation exercises, including the Incline Bench Press and T-Bar Row, ensuring balanced development for all major muscle groups. This program is perfect for those looking to build muscle, increase strength, and enhance overall fitness in a structured environment. Get ready to elevate your training and achieve your goals!
Muscle Engagement
Front
Back
MuscleSet
Chest
11.4%
Biceps
9.8%
Front Delts
9.6%
Triceps
9.6%
Upper Back
8.9%
Lats
8.9%
Hamstrings
8.4%
Quadriceps
7.1%
Middle Delts
5.7%
Glutes
5.2%
Abs
3.6%
Calves
3.4%
Abductors
2.7%
Adductors
2.3%
Lower Back
1.8%
Forearms
1.1%
Rear Delts
0.5%
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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
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9.5
RPE 10
3
T-Bar Row
1
1
8 reps
6 reps
RPE 9
RPE 10
4
Chest Press (Machine)
1
1
8 reps
4 reps
RPE 8
RPE 10
5
Lat Pulldown
1
1
1
8 reps
4 reps
RPE 8
RPE 10
-
6
Overhead Press (Machine)
1
1
10 reps
6 reps
RPE 8
RPE 10
7
Preacher Curl (Dumbbell)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Pushdown (Cable)
1
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
10 reps
8 reps
RPE 9
RPE 10
2
Hack Squat
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Leg Extension
1
1
8 reps
6 reps
RPE 9.5
RPE 10
4
Seated Hamstring Curl
1
1
8 reps
6 reps
RPE 8
RPE 10
5
Seated Calf Raise
1
1
6 reps
5 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 9
RPE 10
2
Seated Row (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
8 reps
5 reps
RPE 8
RPE 10
4
T-Bar Row
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Seated Military Press (Barbell)
1
5 reps
RPE 10
6
Pec Deck (Machine)
1
1
8 reps
6 reps
RPE 8.5
RPE 10
7
Preacher Curl (EZ Bar)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
8
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 10
9
Hammer Curl (Dumbbell)
1
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
-
2
Lying Leg Curl
1
1
8 reps
5 reps
RPE 8.5
RPE 10
3
Leg Press
1
1
8 reps
5 reps
RPE 8.5
RPE 10
4
Hip Abductor (Machine)
1
1
8 reps
5 reps
RPE 8.5
RPE 10
5
Calf Raise (Leg Press)
1
6 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
6 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
4 Reps
@9.5
@10
3
T-Bar Row
1 Set
1 Set
8 Reps
6 Reps
@9
@10
4
Chest Press (Machine)
1 Set
1 Set
8 Reps
4 Reps
@8
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
4 Reps
@8
@10
-
6
Overhead Press (Machine)
1 Set
1 Set
10 Reps
6 Reps
@8
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
8 Reps
5 Reps
@8.5
@10
8
Tricep Pushdown (Cable)
1 Set
5 Reps
@10
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
10 Reps
8 Reps
@9
@10
2
Hack Squat
1 Set
1 Set
8 Reps
5 Reps
@8
@10
3
Leg Extension
1 Set
1 Set
8 Reps
6 Reps
@9.5
@10
4
Seated Hamstring Curl
1 Set
1 Set
8 Reps
6 Reps
@8
@10
5
Seated Calf Raise
1 Set
1 Set
6 Reps
5 Reps
@9
@10
6
Abs Crunch (Machine)
1 Set
1 Set
6 Reps
5 Reps
@9
@10
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
4 Reps
@9
@10
2
Seated Row (Machine)
1 Set
1 Set
8 Reps
5 Reps
@8
@10
3
Pec Deck (Machine)
1 Set
1 Set
8 Reps
5 Reps
@8
@10
4
T-Bar Row
1 Set
1 Set
8 Reps
5 Reps
@8.5
@10
5
Seated Military Press (Barbell)
1 Set
5 Reps
@10
6
Pec Deck (Machine)
1 Set
1 Set
8 Reps
6 Reps
@8.5
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
5 Reps
@8.5
@10
8
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@8
@10
9
Hammer Curl (Dumbbell)
1 Set
5 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
1 Set
-
2
Lying Leg Curl
1 Set
1 Set
8 Reps
5 Reps
@8.5
@10
3
Leg Press
1 Set
1 Set
8 Reps
5 Reps
@8.5
@10
4
Hip Abductor (Machine)
1 Set
1 Set
8 Reps
5 Reps
@8.5
@10
5
Calf Raise (Leg Press)
1 Set
6 Reps
@10