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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 18, 2025 12:04
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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