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Eve's split of fixing muscle imbalance!!!!

by eveschrist

Program Description

fixing muscle imbalance!!!!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 06, 2026 05:54
  • Last Edited
    Apr 06, 2026 07:26
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.3%
Upper Back
11%
Triceps
8.8%
Abs
8.8%
Glutes
8.8%
Quadriceps
8.8%
Middle Delts
7%
Lats
7%
Front Delts
5.3%
Biceps
5.3%
Adductors
5.3%
Rear Delts
4.4%
Forearms
4.4%
Lower Back
1.8%
Cardio
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Chest Fly
2
8-12 reps
RPE 8
2
Overhead Press (Machine)
2
5-8 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Lat Pullover
2
8-10 reps
RPE 8
5
Cable Low Row
2
8-10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
7
Lateral Raise (Cable)
2
6-12 reps
RPE 8
8
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lower Back Machine
1
10-20 reps
RPE 5
2
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Single Leg Press
2
6-10 reps
RPE 9
5
Single-Leg Leg Curl
2
5-10 reps
RPE 8
6
Hip Adductor (Machine)
3
10-15 reps
RPE 8
7
Single Calf Raise (Leg Press Machine)
2
10-15 reps
RPE 8
8
Decline Crunch (Weighted)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Wrist Curls
2
8-10 reps
RPE 8
1B
Decline Sit Up (Weighted)
2
5-10 reps
RPE 8
2
Wrist Extension (Dumbbell)
2
8-15 reps
RPE 8
3
Cycling
1
60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
8-10 reps
RPE 8
2
Single-Arm Preacher Hammer Curls
2
8-10 reps
RPE 8
3
Pull-Up (Assisted)
2
5-8 reps
RPE 9
4
Lat Pulldown (Single Arm)
2
8-10 reps
RPE 8
5
Single Arm Row (Cable)
2
8-10 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-10 reps
RPE 8
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
2
8-10 reps
RPE 8
2
Single Arm Chest Fly
2
8-10 reps
RPE 8
3
Single Arm Shoulder Press (Dumbbell)
2
8-10 reps
RPE 8
4
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
2
8-10 reps
RPE 8
6
Decline Sit Up (Weighted)
2
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
3
Single-Leg Leg Curl
2
5-10 reps
RPE 8
4
Single Leg Extension
2
8-10 reps
RPE 8
5
Hip Adductor (Machine)
3
10-15 reps
RPE 8
6
Single Calf Raise (Leg Press Machine)
3
10-12 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Single Arm Chest Fly
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
2
Overhead Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8
3
Single Arm Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lat Pullover
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Cable Low Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
7
Lateral Raise (Cable)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@8
8
Single-Arm Preacher Hammer Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 2
1
Lower Back Machine
1 Set
10-20 Reps
@5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Single Leg Press
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
5
Single-Leg Leg Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
7
Single Calf Raise (Leg Press Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
8
Decline Crunch (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 3
1A
Wrist Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
1B
Decline Sit Up (Weighted)
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
2
Wrist Extension (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@8
@8
3
Cycling
1 Set
60 mins
-
Day 4
1
Preacher Curl (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Single-Arm Preacher Hammer Curls
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Pull-Up (Assisted)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9
4
Lat Pulldown (Single Arm)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Single Arm Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
7
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
Day 5
1
Overhead Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Single Arm Chest Fly
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Single Arm Shoulder Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Decline Sit Up (Weighted)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
Day 6
1
Hack Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Single-Leg Leg Curl
1 Set
1 Set
5-10 Reps
5-10 Reps
@8
@8
4
Single Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
6
Single Calf Raise (Leg Press Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8