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Saiga Strong

by Saigadavid
2 athletes joined
5.0
(1 rating)

Program Description

Help you develope more muscle and to push yourself harder and harder

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 07, 2025 12:11
  • Last Edited
    Aug 12, 2025 12:16

Summary

Unlock your potential with the **Saiga Strong** program, a comprehensive 12-week journey designed to build strength and muscle through a balanced 6-day weekly regimen. Each session targets key muscle groups, including back, chest, arms, and shoulders, utilizing a mix of machines and free weights to maximize gains. With progressive intensity and a focus on compound movements, you'll experience noticeable improvements in strength and definition. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Glutes
8.6%
Front Delts
8.6%
Biceps
8.6%
Upper Back
8.1%
Chest
7.5%
Hamstrings
7.5%
Lower Back
6.3%
Quadriceps
6.3%
Middle Delts
5.8%
Lats
5.2%
Calves
3.8%
Rear Delts
2.9%
Adductors
2.9%
Abductors
2.9%
Abs
1.7%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Chest Fly (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
3
8-12 reps
RPE 8
6
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Hip Adductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
6
Hip Abductor (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
7
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
6
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
3
Chest Fly (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
6
French Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 6
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
7
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10