logo
BoostcampPNG

PPL U/L

by

Program Description

to get built and look good.

Program Overview

  • Level
    Beginner, Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 05, 2025 11:14
  • Last Edited
    Jul 05, 2025 11:53
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Cable Crossover Ladders
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Lat Pulldown (Dual Handle)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Bent Over Row (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Smith Machine Static Lunge W/ Elevated Front Foot
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Hyperextension (45 Degree)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Curl (Ez-Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Machine)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lean Back Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Cable Row (Dual Handle)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Concentration Curl
1
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 8-9
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Bottom Half Flye (Dumbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Tricep Kickback (Cable)
1
12-15 reps
RPE 9-10
7
Roman Chair Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 8-9
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bottom Half Seated Cable Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 9-10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
2
Seated Hamstring Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Cable Crossover Ladders
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
3
Wide Grip Pull-Up
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Neutral Grip Seated Cable Row
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
Rear Delt Fly (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Shrug (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Cable Curl (Ez-Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Preacher Curl (Machine)
1 Set
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Bottom Half Flye (Dumbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Tricep Kickback (Cable)
1 Set
12-15 Reps
@8-9
7
Roman Chair Leg Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
@7-8
@8-9
Day 5
1
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Seated Hamstring Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8-9
7
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9