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BoostcampPNG

im getting fake natty accusations from my granny

by Nate J.
1 athletes joined

Program Description

get a teeny bit shredded

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 05:47
  • Last Edited
    Aug 10, 2025 06:57
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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
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
RPE 10
4
Pec Deck (Machine)
2
8-10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
6-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
3
Seated Row (Cable)
2
8-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
8
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Pull-Up (Assisted)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-10 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
9
Wrist Curls
2
8-12 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-10 reps
RPE 10
2
Leg Extension
2
8-10 reps
RPE 10
3
Squat (Barbell)
2
6-8 reps
RPE 10
4
Stiff Leg Deadlift
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
8-10 reps
RPE 10
6
Calf Raise (Machine)
2
8-12 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-10 reps
RPE 10
8
Lateral Raise (Machine)
2
8-10 reps
RPE 10
9
Leg Raise (Captain's Chair)
2
8-12 reps
RPE 10
10
Abs Crunch (Machine)
2
8-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-10 Reps
@10
4
Pec Deck (Machine)
2 Sets
8-10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
6-8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@10
3
Seated Row (Cable)
2 Sets
8-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@10
7
Wrist Curls
2 Sets
8-12 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 3
1
Leg Curl
2 Sets
8-10 Reps
@10
2
Leg Extension
2 Sets
8-10 Reps
@10
3
Squat (Barbell)
2 Sets
6-8 Reps
@10
4
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
@10
8
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10
Day 4
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@10
2
Pull-Up (Assisted)
2 Sets
6-8 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
9
Wrist Curls
2 Sets
8-12 Reps
@10
10
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Leg Curl
2 Sets
8-10 Reps
@10
2
Leg Extension
2 Sets
8-10 Reps
@10
3
Squat (Barbell)
2 Sets
6-8 Reps
@10
4
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
8-10 Reps
@10
6
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-10 Reps
@10
8
Lateral Raise (Machine)
2 Sets
8-10 Reps
@10
9
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
@10
10
Abs Crunch (Machine)
2 Sets
8-12 Reps
@10