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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 12, 2025 12:19

Summary

Unleash your inner strength with "I'm Getting Fake Natty Accusations from My Granny," an 18-week program designed for serious lifters. Train five days a week with a balanced mix of push, pull, and leg workouts that focus on building muscle and strength. Each session features targeted exercises, from bench presses to squats, ensuring you hit every major muscle group effectively. Get ready to transform your physique and silence the skeptics as you crush your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.9%
Upper Back
9.6%
Biceps
8.7%
Abs
8.1%
Hamstrings
8.1%
Chest
7.8%
Forearms
7.5%
Lats
6.8%
Quadriceps
6.2%
Front Delts
5%
Glutes
5%
Middle Delts
4.3%
Adductors
4.3%
Rear Delts
3.7%
Calves
3.1%
Lower Back
1.9%
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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