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Kylers PPL U/L

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1 athletes joined

Program Description

To get strong and look good

Program Overview

  • Level
    Beginner, Advanced, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 18, 2025 03:19
  • Last Edited
    Jun 18, 2025 05:56
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6B
Tricep Kickback
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
2
Single Arm Iso Row
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Pull-Up (Bodyweight)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Cable Low Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Preacher Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 9
2
Pendulum Squat
3
6-8 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 10
5
Hip Abductor (Machine)
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
RPE 10
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Lateral Raise (Cable)
2
8-10 reps
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
6-8 reps
RPE 9
2
Hack Squat
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Press
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Hip Thrust (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Seated Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Lying Leg Curl
2 Sets
6-8 Reps
@9
2
Pendulum Squat
3 Sets
6-8 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@10
6
Standing Calf Raise
3 Sets
8-10 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Chest Fly (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
3
Pull-Up (Weighted)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
@10
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
4
Chest Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
6A
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
6B
Tricep Kickback
3 Sets
10-12 Reps
@10
Day 2
1
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
2
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Pull-Up (Bodyweight)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Cable Low Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 5
1
Leg Curl
2 Sets
6-8 Reps
@9
2
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9.5
@10
3
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Hip Thrust (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hip Abductor (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Seated Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10