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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
    Jun 18, 2025 09:51

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!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
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