Program Description
The Strength & Size Blueprint is a minimalist upper/lower split designed to maximize both raw strength and muscular development in just four workouts per week, under 60 minutes each. The philosophy is simple: - Strength comes from heavy compound lifts, lower reps, and consistent progression. - Muscle grows from moderate-rep accessory work, higher volume in key areas, and controlled time under tension. This program blends both into a balanced system, giving you the best of powerlifting and bodybuilding without unnecessary complexity.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedSep 12, 2025 03:05
- Last EditedSep 24, 2025 04:16
Summary
Unlock your potential with the Iron Balance: Strength & Size Blueprint, an 18-week program designed for serious lifters ready to elevate their game. Committing to four days a week, you'll engage in a balanced mix of lower and upper body workouts, focusing on compound lifts and targeted isolation exercises to build strength and muscle mass. Each session is crafted to challenge your limits, ensuring you progress steadily while mastering essential techniques. Equip yourself with the knowledge and structure to transform your physique and achieve lasting results.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Upper Back
10.4%
Lats
9.7%
Hamstrings
9.1%
Quadriceps
9.1%
Middle Delts
8.7%
Front Delts
8.7%
Biceps
8%
Calves
5.7%
Chest
5.7%
Glutes
5.1%
Lower Back
3.4%
Abs
1.7%
Forearms
1.1%
Rear Delts
0.8%
Abductors
0.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Reverse Pec Deck
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
6
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
8
Lateral Raise (Cable)
1
1
10-12 reps
12-15 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
3
Shoulder Press (Machine)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Seated Row (Cable)
1
1
6-8 reps
8-10 reps
RPE 9
RPE 9
5
French Press
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Hamstring Curl
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Standing Calf Raise
2
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
3
High Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Chest Press (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
7
Lateral Raise (Machine)
1
1
8-10 reps
12-15 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
8-10 reps
10-12 reps
RPE 9
RPE 9
3
Leg Extension
1
1
8-10 reps
10-12 reps
-
-
4
Seated Calf Raise
1
1
10-12 reps
12-15 reps
-
-
Week 1
1 / 18 Weeks
Day 2
1
Hack Squat1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Seated Hamstring Curl1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
3
Standing Calf Raise2 Sets
10-12 Reps
@9
Day 3
1
Barbell Row1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
3
High Row1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
4
Chest Press (Machine)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
5
Incline Curl (Dumbbell)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
6
Tricep Pushdown (Cable)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
7
Lateral Raise (Machine)1 Set
1 Set
8-10 Reps
12-15 Reps
@9
@9
Day 4
1
Romanian Deadlift (Barbell)1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
2
Leg Press (45 Degrees)1 Set
1 Set
8-10 Reps
10-12 Reps
@9
@9
3
Leg Extension1 Set
1 Set
8-10 Reps
10-12 Reps
-
-
4
Seated Calf Raise1 Set
1 Set
10-12 Reps
12-15 Reps
-
-
Day 1
1
Bench Press (Barbell)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
2
Lat Pulldown (Neutral Grip)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
3
Shoulder Press (Machine)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
4
Seated Row (Cable)1 Set
1 Set
6-8 Reps
8-10 Reps
@9
@9
5
Reverse Pec Deck1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9
6
French Press1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
7
Bicep Curl (EZ Bar)1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@9
8
Lateral Raise (Cable)1 Set
1 Set
10-12 Reps
12-15 Reps
@9
@9