logo
BoostcampPNG

Kylers PPL U/L

by
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 19, 2025 09:42

Summary

Unleash your strength with Kyler's PPL U/L program, a comprehensive 18-week journey designed to sculpt your physique through a balanced blend of push, pull, and leg workouts. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring optimal muscle growth and endurance. With a focus on both upper and lower body strength, this program incorporates essential movements like the Incline Bench Press and Romanian Deadlift, making it perfect for lifters ready to elevate their training. Get ready to push your limits and achieve your fitness goals!
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
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