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BoostcampPNG

Naja Back

by josh

Program Description

Ficar braçudo

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2026 12:28
  • Last Edited
    Feb 18, 2026 12:14
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.2%
Triceps
9.4%
Quadriceps
9.1%
Biceps
9%
Upper Back
8.8%
Front Delts
8.5%
Lats
8.4%
Glutes
7.2%
Chest
6.3%
Middle Delts
6.1%
Calves
4.4%
Rear Delts
2.9%
Forearms
2.4%
Abductors
2.3%
Adductors
2.3%
Lower Back
1.9%
Abs
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
1
1
5-6 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
5
T-Bar Row
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Crossover
1
1
5-6 reps
5-9 reps
RPE 4
RPE 10
7
Incline Chest Press (Machine)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 2
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
5
T-Bar Row
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Cable Crossover
1
1
5-6 reps
5-9 reps
RPE 4
RPE 10
7
Incline Chest Press (Machine)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Cable Crossover
1
5-9 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Cable Crossover
1
5-9 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Lat Pulldown (Close Grip)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Leg Extension
1
1
1
4-5 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
4
Leg Extension
1
1
1
4-5 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Cable Crossover
1
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
1
1
5-6 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
4-5 reps
1-2 reps
5-9 reps
RPE 4
RPE 4
RPE 10
4
Pull-Up (Weighted)
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 10
5
Dip (Weighted)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Seated Row (Cable)
2
1
1
4-5 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
7
Incline Chest Fly (Dumbbell)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
1
1
4-5 reps
1-2 reps
5-9 reps
RPE 4
RPE 4
RPE 10
4
Lat Pulldown (Neutral Grip)
1
1
1
4-5 reps
1-2 reps
5-9 reps
RPE 4
RPE 4
RPE 10
5
Dip (Weighted)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
6
Seated Row (Cable)
2
1
1
4-5 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
7
Incline Chest Fly (Dumbbell)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
4
Pull-Up (Weighted)
1
5-9 reps
RPE 10
5
Dip (Weighted)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
7
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
4
Pull-Up (Weighted)
1
5-9 reps
RPE 10
5
Dip (Weighted)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
7
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Adductor (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Seated Calf Raise
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
4-5 reps
1-2 reps
5-9 reps
RPE 4
RPE 4
RPE 10
4
Leg Extension
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
1
1
10-12 reps
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 4
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
1
4-5 reps
1-2 reps
5-9 reps
5-9 reps
RPE 4
RPE 4
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
1
1
4-5 reps
1-2 reps
5-9 reps
RPE 4
RPE 4
RPE 10
4
Leg Extension
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
1
5-6 reps
5-9 reps
5-9 reps
RPE 4
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Pull-Up (Weighted)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Away Cable Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-9 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
1
5-9 reps
RPE 10
4
Seated Row (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Dip (Weighted)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
5-50 reps
RPE 10
3
Dip (Weighted)
1
5-9 reps
RPE 9
4
Incline Chest Fly (Dumbbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 10
4
Leg Extension
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Calf Raise (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@4
@9
@10
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
5-6 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
5-6 Reps
5-9 Reps
5-9 Reps
@4
@9
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@4
@9
@10
5
T-Bar Row
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@4
@9
@10
6
Cable Crossover
1 Set
1 Set
5-6 Reps
5-9 Reps
@4
@10
7
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@4
@9
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
4
Leg Extension
1 Set
1 Set
1 Set
4-5 Reps
5-9 Reps
5-9 Reps
@4
@9
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
5-6 Reps
5-9 Reps
5-9 Reps
@4
@9
@10
Day 3
1
Face Away Cable Curl
1 Set
1 Set
1 Set
1 Set
5-6 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
2
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
@4
@4
@10
4
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
4-5 Reps
1-2 Reps
5-9 Reps
@4
@4
@4
@10
5
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
7
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
Day 4
1
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@4
@9
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
5-9 Reps
@4
@4
@9
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
4-5 Reps
1-2 Reps
5-9 Reps
@4
@4
@10
4
Leg Extension
1 Set
1 Set
1 Set
5-6 Reps
5-9 Reps
5-9 Reps
@4
@9
@10
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
5-6 Reps
5-9 Reps
5-9 Reps
@4
@9
@10