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Hussein PPL 6 Day Split

by David R.
8 athletes joined
3.0
(1 rating)

Program Description

This program is Designer to put on significant amount of muscles and get that lean asthetstic physic especially for skinny guys. You will perform 6 Days a week but you can also do 3 days but keep in mind that the gains wont be as high then.

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Athletics, Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 02, 2025 12:59
  • Last Edited
    Jul 09, 2025 09:33

Summary

Transform your physique with the Hussein PPL 6 Day Split, a comprehensive 16-week program designed for dedicated lifters. This structured plan divides your workouts into push, pull, and leg days, ensuring balanced muscle development and optimal recovery. With six training days each week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing both free weights and machines for maximum effectiveness. Get ready to build strength, enhance endurance, and achieve your fitness goals with this focused approach!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
10 reps
RPE 10
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 10
4
Overhead Press (Barbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8 reps
RPE 10
2
Standing Pullover (Cable)
4
8 reps
RPE 10
3
Barbell Row
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12 reps
RPE 10
6
Hammer Curl (Cable)
3
10 reps
RPE 10
7
Preacher Curl (EZ Bar)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 10
2
Chest Press (Machine)
4
8 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8 reps
RPE 10
7
Ez Bar Skullcrusher
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
8 reps
RPE 10
2
Seated Row (Cable)
3
10 reps
RPE 10
3
Single Arm Row (Dumbbell)
4
8 reps
RPE 10
4
Shrug (Barbell)
3
12 reps
RPE 10
5
Rear Delt Fly (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Barbell)
3
10 reps
RPE 10
7
Hammer Curl (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Leg Curl
3
10 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
10 reps
RPE 10
7
Decline Crunch
3
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
10 Reps
@10
@10
2
Chest Press (Machine)
4 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
12 Reps
@10
4
Overhead Press (Barbell)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
Day 2
1
Lat Pulldown
4 Sets
8 Reps
@10
2
Standing Pullover (Cable)
4 Sets
8 Reps
@10
3
Barbell Row
4 Sets
8 Reps
@10
4
Shrug (Barbell)
3 Sets
12 Reps
@10
5
Reverse Pec Deck
3 Sets
12 Reps
@10
6
Hammer Curl (Cable)
3 Sets
10 Reps
@10
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@10
Day 3
1
Hack Squat
3 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Calf Raise (Machine)
3 Sets
10 Reps
@10
6
Decline Crunch
3 Sets
10 Reps
@10
7
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@10
2
Chest Press (Machine)
4 Sets
8 Reps
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
@10
7
Ez Bar Skullcrusher
3 Sets
10 Reps
@10
Day 5
1
Lat Pulldown (Close Grip)
4 Sets
8 Reps
@10
2
Seated Row (Cable)
3 Sets
10 Reps
@10
3
Single Arm Row (Dumbbell)
4 Sets
8 Reps
@10
4
Shrug (Barbell)
3 Sets
12 Reps
@10
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@10
7
Hammer Curl (Cable)
3 Sets
10 Reps
@10
Day 6
1
Hack Squat
3 Sets
8 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Leg Curl
3 Sets
10 Reps
@10
5
Calf Raise (Machine)
3 Sets
10 Reps
@10
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@10
7
Decline Crunch
3 Sets
10 Reps
@10