Program Description
Ficar braçudo
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout90 minutes
- CreatedJan 10, 2026 12:28
- Last EditedJan 10, 2026 02:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.8%
Triceps
9.7%
Biceps
9.4%
Front Delts
8.5%
Chest
8.5%
Quadriceps
8.5%
Glutes
8.2%
Upper Back
7.9%
Lats
7.9%
Middle Delts
3.6%
Calves
3.6%
Forearms
2.7%
Abductors
2.4%
Adductors
2.4%
Lower Back
2.4%
Rear Delts
1.8%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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
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
Barra Fixa Fechada
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 9
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 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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
Barra Fixa Fechada1 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
@9
@9
@10
5
T-Bar Row1 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 Crossover1 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 Curl1 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 Extension1 Set
1 Set
1 Set
4-5 Reps
5-9 Reps
5-9 Reps
@4
@9
@10
5
Seated Calf Raise1 Set
1 Set
1 Set
5-6 Reps
5-9 Reps
5-9 Reps
@4
@9
@10
Day 3
1
Face Away Cable Curl1 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 Curl1 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 Extension1 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