Program Description
A beginner bodybuilding program designed to help you out with the basics. With only four days a week to minimize time in the gym, but still push for quality working sets. Not meant to be run by complete novices but can be if wanted to (Novice program coming soon) but meant for those who have a taste of the gym. Yet still have much to learn and accomplish, who want to get there without program hopping.
Program Overview
- LevelBeginner
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 08, 2024 12:41
- Last EditedAug 11, 2024 06:14
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Barbell Row
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
4
Wide Grip Pull-Up
3
8 reps
RPE 9.5
6A
Chest Fly (Machine)
3
12 reps
RPE 9.5
6B
Lat Pulldown
3
10 reps
RPE 9.5
7
Abs Crunch (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
RPE 9
RPE 8.5
2
Leg Press
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Hamstring Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
2
Shrug (Dumbbell)
2
10 reps
RPE 9.5
3
Pull-Up (Weighted)
1
1
6 reps
6 reps
RPE 9
RPE 8.5
4
Rear Delt Row
3
12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
12 reps
RPE 9.5
7
Hanging Leg Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
8 reps
8 reps
RPE 9
RPE 10
2
Good Morning
1
1
8 reps
8 reps
RPE 9
RPE 8.5
3
Split Squat (Dumbbell)
2
10 reps
RPE 9
4
Hip Adductor (Machine)
3
12 reps
RPE 9.5
5
Hamstring Curl
3
12 reps
RPE 9.5
6
Standing Calf Raise
3
15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
2
Leg Press1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
3
Hamstring Curl3 Sets
12 Reps
@9.5
4
Leg Extension3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)3 Sets
12 Reps
@9.5
6
Standing Calf Raise3 Sets
15 Reps
@9.5
Day 3
1
Overhead Press (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@9
@8.5
2
Shrug (Dumbbell)2 Sets
10 Reps
@9.5
3
Pull-Up (Weighted)1 Set
1 Set
6 Reps
6 Reps
@9
@8.5
4
Rear Delt Row3 Sets
12 Reps
@9.5
5
Lateral Raise (Dumbbell)3 Sets
12 Reps
@9.5
6
Chest Fly (Machine)3 Sets
12 Reps
@9.5
7
Hanging Leg Raise3 Sets
15 Reps
@9.5
Day 4
1
Hack Squat1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Good Morning1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
3
Split Squat (Dumbbell)2 Sets
10 Reps
@9
4
Hip Adductor (Machine)3 Sets
12 Reps
@9.5
5
Hamstring Curl3 Sets
12 Reps
@9.5
6
Standing Calf Raise3 Sets
15 Reps
@9.5
Day 1
1
Bench Press (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@9
@8.5
2
Barbell Row1 Set
1 Set
8 Reps
8 Reps
@9
@8.5
3
Incline Bench Press (Barbell)1 Set
2 Sets
10 Reps
10 Reps
@9.5
@9
4
Wide Grip Pull-Up3 Sets
8 Reps
@9.5
6A
Chest Fly (Machine)3 Sets
12 Reps
@9.5
6B
Lat Pulldown3 Sets
10 Reps
@9.5
7
Abs Crunch (Machine)3 Sets
15 Reps
@9.5