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Majkencuzza

by Valdemar kobborg-falch
1 athletes joined

Program Description

Majkencuzza

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 05:16
  • Last Edited
    Jun 18, 2025 11:15

Summary

Embark on a transformative 16-week journey with Majkencuzza, a dynamic workout program designed for serious lifters looking to build strength and muscle. Comprising five training days each week, this program incorporates supersets targeting all major muscle groups, ensuring a balanced and effective approach to fitness. Expect to challenge yourself with a mix of bodyweight and machine exercises, including hyperextensions, pull-ups, and leg presses, all tailored to push your limits. Get ready to elevate your performance and achieve your fitness goals with this comprehensive training plan!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.2%
Quadriceps
13.6%
Glutes
10.5%
Calves
7.9%
Lats
7.3%
Abs
7.3%
Upper Back
6.8%
Triceps
5.8%
Front Delts
5.8%
Middle Delts
5.2%
Lower Back
4.7%
Chest
4.2%
Biceps
2.6%
Adductors
2.1%
Abductors
0.5%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
AMRAP
RPE 10
1B
Decline Crunch
3
AMRAP
RPE 10
2A
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2B
Leg Press
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Assisted)
3
8-12 reps
RPE 10
1B
Push Up (Knees)
3
AMRAP
RPE 10
2
Seated Row (Machine)
3
10-20 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Lunge (Dumbbell)
3
10-20 reps
RPE 10
2
Squat (Smith Machine)
3
6-10 reps
RPE 8
3
Leg Curl
3
8-12 reps
RPE 10
4
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Assisted)
3
10-15 reps
RPE 10
1B
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2A
Shoulder Press (Machine)
3
10-15 reps
RPE 10
2B
Abs Crunch (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
8-12 reps
RPE 10
2A
Stiff Leg Deadlift (Dumbbell)
3
6-10 reps
RPE 10
2B
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Leg Curl
3
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Hyperextension
3 Sets
AMRAP
@10
1B
Decline Crunch
3 Sets
AMRAP
@10
2A
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
2B
Leg Press
3 Sets
8-12 Reps
@10
Day 2
1A
Pull-Up (Assisted)
3 Sets
8-12 Reps
@10
1B
Push Up (Knees)
3 Sets
AMRAP
@10
2
Seated Row (Machine)
3 Sets
10-20 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 3
1
Reverse Lunge (Dumbbell)
3 Sets
10-20 Reps
@10
2
Squat (Smith Machine)
3 Sets
6-10 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
@10
4
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1A
Dip (Assisted)
3 Sets
10-15 Reps
@10
1B
Chin-Up (Assisted)
3 Sets
10-15 Reps
@10
2A
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10
2B
Abs Crunch (Machine)
3 Sets
10-15 Reps
@10
Day 5
1
Split Squat (Smith Machine)
3 Sets
8-12 Reps
@10
2A
Stiff Leg Deadlift (Dumbbell)
3 Sets
6-10 Reps
@10
2B
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10