logo
BoostcampPNG

Final Form

by Quinton Albertson

Program Description

Building muscle

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 29, 2025 10:42
  • Last Edited
    Oct 09, 2025 12:54

Summary

Transform your physique over 16 weeks with the Final Form program, designed for those ready to push their limits. Committing to a rigorous 7-day training schedule, you'll engage in a variety of compound and isolation exercises, including barbell bench presses, pull-ups, and machine rows, ensuring a comprehensive approach to building strength and muscle. Each session is crafted to challenge your endurance and technique, making every rep count toward your ultimate fitness goals. Equip yourself with a full gym and prepare to sculpt your best self!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Biceps
10.2%
Abs
9.9%
Quadriceps
8.7%
Hamstrings
7.9%
Chest
7.7%
Lats
7.2%
Front Delts
7%
Glutes
6.3%
Upper Back
5.8%
Middle Delts
5.6%
Forearms
5.2%
Calves
3.2%
Rear Delts
1.8%
Lower Back
1.4%
Adductors
1.3%
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
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
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10-12 reps
RPE 9
2
Dip (Bodyweight)
3
10-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
10-12 reps
RPE 9
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
3
Seated Row (Cable)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
3
Dip (Bodyweight)
3
10-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 9
6
Single Arm Overhead Tricep Extension
4
10-12 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
12-15 reps
RPE 9
2
Straight Arm Pulldown
3
12-15 reps
RPE 9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
10-12 reps
RPE 9
5
Hammer Curl
3
10-12 reps
RPE 9
6
Wrist Curls
3
35 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10-12 reps
RPE 9
2
Belt Squat
4
12-15 reps
RPE 9
3
Leg Extension
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
12-15 reps
RPE 9
5
Lying Leg Curl
3
20-30 reps
RPE 9
6
Standing Calf Raise
4
15-20 reps
RPE 9
7
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
12-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
3
Dip (Bodyweight)
3
12-15 reps
RPE 9
4
Single Arm Overhead Tricep Extension
3
12-15 reps
RPE 9
5
Wrist Curls
3
45 reps
RPE 9
6
Cable Crunch
3
40 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10-12 Reps
@9
2
Dip (Bodyweight)
3 Sets
10-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
@9
7
Cable Crunch
3 Sets
40 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
4 Sets
10-12 Reps
@9
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-12 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@9
5
Hammer Curl
3 Sets
10-12 Reps
@9
6
Wrist Curls
3 Sets
35 Reps
@9
7
Cable Crunch
3 Sets
40 Reps
@9
Day 4
1
Bench Press (Close Grip)
4 Sets
10-12 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
10-12 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@9
6
Single Arm Overhead Tricep Extension
4 Sets
10-12 Reps
@9
7
Cable Crunch
3 Sets
40 Reps
@9
Day 5
1
Lat Pulldown (Close Grip)
4 Sets
12-15 Reps
@9
2
Straight Arm Pulldown
3 Sets
12-15 Reps
@9
3
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
10-12 Reps
@9
5
Hammer Curl
3 Sets
10-12 Reps
@9
6
Wrist Curls
3 Sets
35 Reps
@9
7
Cable Crunch
3 Sets
40 Reps
@9
Day 3
1
Squat (Smith Machine)
4 Sets
10-12 Reps
@9
2
Belt Squat
4 Sets
12-15 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
12-15 Reps
@9
5
Lying Leg Curl
3 Sets
20-30 Reps
@9
6
Standing Calf Raise
4 Sets
15-20 Reps
@9
7
Cable Crunch
3 Sets
40 Reps
@9
Day 6
1
Squat (Smith Machine)
4 Sets
10-12 Reps
@9
2
Belt Squat
4 Sets
12-15 Reps
@9
3
Leg Extension
3 Sets
12-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
12-15 Reps
@9
5
Lying Leg Curl
3 Sets
20-30 Reps
@9
6
Standing Calf Raise
4 Sets
15-20 Reps
@9
7
Cable Crunch
3 Sets
40 Reps
@9
Day 7
1
Hammer Curl
3 Sets
12-15 Reps
@9
2
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
3
Dip (Bodyweight)
3 Sets
12-15 Reps
@9
4
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
@9
5
Wrist Curls
3 Sets
45 Reps
@9
6
Cable Crunch
3 Sets
40 Reps
@9