Program Description
Chama
Program Overview
- LevelBeginner, Intermediate, Novice, Advanced
- GoalAthletics, Powerbuilding, Bodybuilding, Muscle & Sculpting, Powerlifting
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedJun 19, 2025 04:35
- Last EditedJun 19, 2025 09:43
Summary
Unlock your full potential with the Maximus FBEOD program, an intense 18-week journey designed for serious lifters. Committing to six days a week, you'll focus on upper and lower body strength with a variety of compound and isolation exercises, including the barbell bench press, Romanian deadlifts, and cable tricep pushdowns. This program is structured to push your limits and maximize muscle growth, ensuring you build strength and definition like never before. Get ready to transform your physique and elevate your performance in the gym!
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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)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-6 reps
RPE 9.5
2
Pec Deck (Machine)
1
5-8 reps
RPE 10
3
Single Arm Row (Dumbbell)
1
6-10 reps
RPE 9
4
Lat Pulldown
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
1
4-8 reps
RPE 9.5
8
Preacher Curl (Dumbbell)
1
3-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
3-8 reps
RPE 9.5
10
Leg Extension
2
4-8 reps
RPE 10
11
Seated Hamstring Curl
1
5-10 reps
RPE 9
12
Hip Abductor (Machine)
1
4-8 reps
RPE 10
13
Hip Adductor (Machine)
1
4-8 reps
RPE 10
14
Straight Leg Calf Raise
2
5-10 reps
RPE 10
15
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4-8 reps
RPE 9.5
2
Nordic Curl
2
5-10 reps
RPE 10
3
Leg Extension
2
4-8 reps
RPE 10
4
Straight Leg Calf Raise
1
5-10 reps
RPE 10
5
Hip Abductor (Machine)
1
4-8 reps
RPE 10
6
Hip Adductor (Machine)
1
4-8 reps
RPE 10
7
Overhead Press (Barbell)
2
3-8 reps
RPE 9.5
8
Fly Press (Dumbbell)
1
5-10 reps
RPE 10
9
Seated Row (Cable)
1
6-10 reps
RPE 9
10
Face Pull
1
6-10 reps
RPE 8.5
11
Back Extension
1
5-10 reps
RPE 9
12
Incline Curl (Dumbbell)
1
4-8 reps
RPE 10
13
JM Press (Smith Machine)
1
5-10 reps
RPE 9
14
Cable Crunch
1
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
3-6 Reps
@9.5
2
Pec Deck (Machine)1 Set
5-8 Reps
@10
3
Single Arm Row (Dumbbell)1 Set
6-10 Reps
@9
4
Lat Pulldown1 Set
6-10 Reps
@10
5
Lateral Raise (Cable)2 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)1 Set
4-8 Reps
@9.5
8
Preacher Curl (Dumbbell)1 Set
3-10 Reps
@10
9
Romanian Deadlift (Barbell)1 Set
3-8 Reps
@9.5
10
Leg Extension2 Sets
4-8 Reps
@10
11
Seated Hamstring Curl1 Set
5-10 Reps
@9
12
Hip Abductor (Machine)1 Set
4-8 Reps
@10
13
Hip Adductor (Machine)1 Set
4-8 Reps
@10
14
Straight Leg Calf Raise2 Sets
5-10 Reps
@10
15
Cable Crunch1 Set
5-10 Reps
@10
Day 2
1
Squat (Barbell)1 Set
4-8 Reps
@9.5
2
Nordic Curl2 Sets
5-10 Reps
@10
3
Leg Extension2 Sets
4-8 Reps
@10
4
Straight Leg Calf Raise1 Set
5-10 Reps
@10
5
Hip Abductor (Machine)1 Set
4-8 Reps
@10
6
Hip Adductor (Machine)1 Set
4-8 Reps
@10
7
Overhead Press (Barbell)2 Sets
3-8 Reps
@9.5
8
Fly Press (Dumbbell)1 Set
5-10 Reps
@10
9
Seated Row (Cable)1 Set
6-10 Reps
@9
10
Face Pull1 Set
6-10 Reps
@8.5
11
Back Extension1 Set
5-10 Reps
@9
12
Incline Curl (Dumbbell)1 Set
4-8 Reps
@10
13
JM Press (Smith Machine)1 Set
5-10 Reps
@9
14
Cable Crunch1 Set
5-10 Reps
@10
Day 3
1
Bench Press (Barbell)2 Sets
3-6 Reps
@9.5
2
Pec Deck (Machine)1 Set
5-8 Reps
@10
3
Single Arm Row (Dumbbell)1 Set
6-10 Reps
@9
4
Lat Pulldown1 Set
6-10 Reps
@10
5
Lateral Raise (Cable)2 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)1 Set
4-8 Reps
@9.5
8
Preacher Curl (Dumbbell)1 Set
3-10 Reps
@10
9
Romanian Deadlift (Barbell)1 Set
3-8 Reps
@9.5
10
Leg Extension2 Sets
4-8 Reps
@10
11
Seated Hamstring Curl1 Set
5-10 Reps
@9
12
Hip Abductor (Machine)1 Set
4-8 Reps
@10
13
Hip Adductor (Machine)1 Set
4-8 Reps
@10
14
Straight Leg Calf Raise2 Sets
5-10 Reps
@10
15
Cable Crunch1 Set
5-10 Reps
@10
Day 4
1
Squat (Barbell)1 Set
4-8 Reps
@9.5
2
Nordic Curl2 Sets
5-10 Reps
@10
3
Leg Extension2 Sets
4-8 Reps
@10
4
Straight Leg Calf Raise1 Set
5-10 Reps
@10
5
Hip Abductor (Machine)1 Set
4-8 Reps
@10
6
Hip Adductor (Machine)1 Set
4-8 Reps
@10
7
Overhead Press (Barbell)2 Sets
3-8 Reps
@9.5
8
Fly Press (Dumbbell)1 Set
5-10 Reps
@10
9
Seated Row (Cable)1 Set
6-10 Reps
@9
10
Face Pull1 Set
6-10 Reps
@8.5
11
Back Extension1 Set
5-10 Reps
@9
12
Incline Curl (Dumbbell)1 Set
4-8 Reps
@10
13
JM Press (Smith Machine)1 Set
5-10 Reps
@9
14
Cable Crunch1 Set
5-10 Reps
@10
Day 5
1
Bench Press (Barbell)2 Sets
3-6 Reps
@9.5
2
Pec Deck (Machine)1 Set
5-8 Reps
@10
3
Single Arm Row (Dumbbell)1 Set
6-10 Reps
@9
4
Lat Pulldown1 Set
6-10 Reps
@10
5
Lateral Raise (Cable)2 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)2 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)1 Set
4-8 Reps
@9.5
8
Preacher Curl (Dumbbell)1 Set
3-10 Reps
@10
9
Romanian Deadlift (Barbell)1 Set
3-8 Reps
@9.5
10
Leg Extension2 Sets
4-8 Reps
@10
11
Seated Hamstring Curl1 Set
5-10 Reps
@9
12
Hip Abductor (Machine)1 Set
4-8 Reps
@10
13
Hip Adductor (Machine)1 Set
4-8 Reps
@10
14
Straight Leg Calf Raise2 Sets
5-10 Reps
@10
15
Cable Crunch1 Set
5-10 Reps
@10
Day 6
1
Squat (Barbell)1 Set
4-8 Reps
@9.5
2
Nordic Curl2 Sets
5-10 Reps
@10
3
Leg Extension2 Sets
4-8 Reps
@10
4
Straight Leg Calf Raise1 Set
5-10 Reps
@10
5
Hip Abductor (Machine)1 Set
4-8 Reps
@10
6
Hip Adductor (Machine)1 Set
4-8 Reps
@10
7
Overhead Press (Barbell)2 Sets
3-8 Reps
@9.5
8
Fly Press (Dumbbell)1 Set
5-10 Reps
@10
9
Seated Row (Cable)1 Set
6-10 Reps
@9
10
Face Pull1 Set
6-10 Reps
@8.5
11
Back Extension1 Set
5-10 Reps
@9
12
Incline Curl (Dumbbell)1 Set
4-8 Reps
@10
13
JM Press (Smith Machine)1 Set
5-10 Reps
@9
14
Cable Crunch1 Set
5-10 Reps
@10