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BoostcampPNG

Autumn - 5 days per fortnight

by Richard Vass

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2026 07:56
  • Last Edited
    Apr 02, 2026 09:03
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Hamstrings
10.7%
Front Delts
10.7%
Triceps
10.7%
Upper Back
9.1%
Glutes
7.6%
Calves
7.1%
Chest
6.1%
Biceps
5.3%
Lats
4.6%
Middle Delts
4.6%
Abs
3%
Rear Delts
3%
Lower Back
2.3%
Abductors
1.5%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Single Leg Calf Raise (Weighted)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Preacher Curl (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Machine)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Calf Raise (Leg Press)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Barbell Row
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Incline Chest Press (Machine)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Upright Row (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Hack Squat
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Calf Raise (Machine)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 9-10
RPE 8-9
RPE 7-8
RPE 7-8
RPE 7-8
4
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Seated Leg Curl
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up Assisted (Neutral-Grip)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
2
Bench Press (Barbell)
1
1
1
20 reps
15 reps
12 reps
RPE 9-10
RPE 8-9
RPE 7-8
3
Chest Supported Row (Machine)
1
1
1
12 reps
8 reps
4 reps
RPE 9-10
RPE 8-9
RPE 7-8
4
Overhead Press (Barbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
5
Leg Extension
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
6
Incline Hammer Curl (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
7
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
8 reps
RPE 9-10
RPE 8-9
RPE 7-8
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9-10
@8-9
@7-8
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
6
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
2
Pull-Up Assisted (Neutral-Grip)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
3
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9-10
@8-9
@7-8
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
6
Preacher Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
7
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9-10
@8-9
@7-8
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
6
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
3
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@9-10
@8-9
@7-8
@7-8
@7-8
4
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
5
Seated Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
Day 5
1
Pull-Up Assisted (Neutral-Grip)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9-10
@8-9
@7-8
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
4 Reps
@9-10
@8-9
@7-8
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
@9-10
@8-9
@7-8