logo
BoostcampPNG

MKM METHOD V2

by MK M.

Program Description

Hypertrophy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 18, 2026 08:44
  • Last Edited
    Feb 21, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Biceps
10.2%
Upper Back
9.9%
Front Delts
9.6%
Forearms
7.7%
Quadriceps
7.7%
Hamstrings
7.7%
Middle Delts
6.7%
Glutes
6.7%
Chest
5.8%
Lats
5.1%
Abs
2.9%
Abductors
2.9%
Rear Delts
1.9%
Lower Back
1.9%
Calves
1.9%
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
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Chest Press (Machine)
3
6-8 reps
RPE 9
3
Chest Fly (Machine)
3
6-8 reps
RPE 9
4
Overhead Press (Machine)
3
6-8 reps
RPE 9
5
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 9
7
Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
8
Lateral Raise (Machine)
3
6-20 reps
RPE 9
9
Shrug (Dumbbell)
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
3
6-8 reps
RPE 9
2
Incline Row (Dumbbell)
3
6-8 reps
RPE 9
3
Lat Pulldown
3
6-8 reps
RPE 9
4
Seated Row (Cable)
2
6-8 reps
RPE 9
5
Preacher Curl (Machine)
3
6-8 reps
RPE 9
6
Incline Curl (Dumbbell)
3
6-8 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 9
9
Wrist Curls
3
6-20 reps
RPE 9
10
Reverse Wrist Curl (Dumbbell)
3
6-20 reps
RPE 9
11
Face Pull
3
6-8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-8 reps
RPE 9
2
Leg Extension
3
6-8 reps
RPE 9
3
Leg Curl
3
6-8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
6-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
6
Hip Abductor (Machine)
3
6-8 reps
RPE 9
7
Calf Raise (Machine)
3
6-20 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 2
1
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
9
Wrist Curls
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
10
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
11
Face Pull
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 3
1
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Lateral Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
9
Shrug (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 5
1
Single Arm Iso Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Incline Row (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Preacher Curl (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
9
Wrist Curls
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
10
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9
11
Face Pull
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
Day 6
1
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
@9
@9
@9