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Program Description

Build muscle

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 04, 2025 11:43
  • Last Edited
    Oct 05, 2025 12:12
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.2%
Upper Back
9.2%
Front Delts
8.5%
Biceps
8.1%
Chest
8.1%
Lats
8.1%
Quadriceps
7.8%
Middle Delts
7.1%
Triceps
7.1%
Lower Back
4.6%
Rear Delts
4.2%
Forearms
3.5%
Glutes
3.5%
Adductors
3.5%
Calves
3.5%
Neck
1.8%
Abs
1.4%
Abductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5-8 reps
RPE 10
2
Shoulder Press (Machine)
2
5-8 reps
RPE 10
3
Seated Dip (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Chest Fly (Machine)
2
5-8 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
3
One Arm Chest Support Row (Machine)
2
5-8 reps
RPE 10
4
Reverse Pec Deck
2
8-10 reps
RPE 10
5
Machine Preacher Curls
2
8-10 reps
RPE 10
6
Hammer Preacher Curl
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
5-8 reps
RPE 10
2
Pull-Up (Assisted)
2
5-8 reps
RPE 10
3
Chest Fly (Machine)
2
5-8 reps
RPE 10
4
Behind The Back Lateral Raise (Cable)
2
10-15 reps
RPE 10
5
Tricep Press
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
5-8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@10
3
One Arm Chest Support Row (Machine)
2 Sets
5-8 Reps
@10
4
Reverse Pec Deck
2 Sets
8-10 Reps
@10
5
Machine Preacher Curls
2 Sets
8-10 Reps
@10
6
Hammer Preacher Curl
2 Sets
8-10 Reps
@10
Day 1
1
Incline Chest Press (Machine)
2 Sets
5-8 Reps
@10
2
Shoulder Press (Machine)
2 Sets
5-8 Reps
@10
3
Seated Dip (Machine)
2 Sets
5-8 Reps
@10
4
Behind The Back Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 3
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
5-8 Reps
@10
Day 4
1
Seated Wide-Grip Row (Cable)
2 Sets
5-8 Reps
@10
2
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
3
Chest Fly (Machine)
2 Sets
5-8 Reps
@10
4
Behind The Back Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
5
Tricep Press
2 Sets
8-10 Reps
@10
Day 5
1
Leg Press
2 Sets
5-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
5-8 Reps
@10