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BoostcampPNG

HIT Program

by Sérgio A.

Program Description

Build dense muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 27, 2025 02:31
  • Last Edited
    Sep 27, 2025 06:48
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.5%
Lats
9.8%
Chest
9.6%
Front Delts
9.5%
Triceps
9.5%
Upper Back
9.3%
Hamstrings
8.7%
Glutes
7.1%
Middle Delts
7.1%
Biceps
6.4%
Lower Back
4.6%
Calves
2.7%
Rear Delts
2.5%
Abs
1.4%
Forearms
0.7%
Abductors
0.4%
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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
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
10-12 reps
RPE 5-6
RPE 7-8
RPE 8-9
RPE 9-10
2
Chest Press (Machine)
1
1
1
10-12 reps
6-8 reps
6-8 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Incline Chest Fly (Dumbbell)
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
4
Pec Deck (Machine)
1
6-8 reps
RPE 8-9
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
70%
100%
6
Bicep Curl (EZ Bar)
1
1
6-8 reps
12-15 reps
RPE 8-9
RPE 9-10
7
One Arm Bicep Curl (Nautilus Machine)
1
6-8 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Hack Squat
1
1
1
1
10-12 reps
10-12 reps
8-12 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
3
Leg Press (45 Degrees)
1
1
12-15 reps
10-12 reps
RPE 6-7
RPE 8-9
4
Lying Leg Curl
1
1
1
10-12 reps
8-12 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Stiff Leg Deadlift
1
1
10-12 reps
6-8 reps
RPE 6-7
RPE 8-9
6
Standing Calf Raise
2
1
12-15 reps
15-20 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pullover (Machine)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Underhand Lat Pulldown
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
Barbell Row
1
1
1
10-12 reps
6-8 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
4
Single Arm Iso Row
1
1
10-12 reps
8-10 reps
RPE 6-7
RPE 8-9
5
Reverse Pec Deck
1
1
10-12 reps
15-20 reps
RPE 8-9
RPE 9-10
6
Rack Pull (Barbell)
1
1
1
10-12 reps
10-12 reps
6-8 reps
RPE 5-6
RPE 6-7
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
12-15 reps
RPE 5-6
RPE 6-7
RPE 8-9
RPE 9-10
2
Lateral Raise (Dumbbell)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
3
One Arm Lateral Raise (Cable)
1
12-15 reps
RPE 8-9
4
Tricep Pushdown (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6-7
RPE 8-9
RPE 9-10
5
Single Arm Tricep Extension (Cable)
1
15-20 reps
RPE 8-9
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
10-12 Reps
@5-6
@7-8
@8-9
@9-10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
@6-7
@8-9
@9-10
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
8-10 Reps
@6-7
@8-9
4
Pec Deck (Machine)
1 Set
6-8 Reps
@8-9
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
70%
100%
6
Bicep Curl (EZ Bar)
1 Set
1 Set
6-8 Reps
12-15 Reps
@8-9
@9-10
7
One Arm Bicep Curl (Nautilus Machine)
1 Set
6-8 Reps
@9-10
Day 2
1
Leg Extension
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
12-15 Reps
@5-6
@6-7
@8-9
@9-10
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-12 Reps
12-15 Reps
@5-6
@6-7
@8-9
@9-10
3
Leg Press (45 Degrees)
1 Set
1 Set
12-15 Reps
10-12 Reps
@6-7
@8-9
4
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
8-12 Reps
12-15 Reps
@6-7
@8-9
@9-10
5
Stiff Leg Deadlift
1 Set
1 Set
10-12 Reps
6-8 Reps
@6-7
@8-9
6
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
15-20 Reps
@8-9
@8-9
@9-10
Day 3
1
Pullover (Machine)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
12-15 Reps
@5-6
@6-7
@8-9
@9-10
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
12-15 Reps
@6-7
@8-9
@9-10
3
Barbell Row
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
12-15 Reps
@6-7
@8-9
@9-10
4
Single Arm Iso Row
1 Set
1 Set
10-12 Reps
8-10 Reps
@6-7
@8-9
5
Reverse Pec Deck
1 Set
1 Set
10-12 Reps
15-20 Reps
@8-9
@9-10
6
Rack Pull (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
@5-6
@6-7
@8-9
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
12-15 Reps
@5-6
@6-7
@8-9
@9-10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
12-15 Reps
@6-7
@8-9
@9-10
3
One Arm Lateral Raise (Cable)
1 Set
12-15 Reps
@8-9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
12-15 Reps
@6-7
@8-9
@9-10
5
Single Arm Tricep Extension (Cable)
1 Set
15-20 Reps
@8-9