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PPL U/L

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1 athletes joined

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 10, 2025 01:13

Summary

Dive into the PPL U/L program, an 18-week journey designed to build strength and muscle through a balanced Push/Pull/Legs and Upper/Lower split. With 5 training days per week, you'll engage in a variety of exercises targeting all major muscle groups, ensuring comprehensive development and recovery. From barbell bench presses to cable crunches, each workout is crafted to challenge your limits while promoting proper form and technique. Equip yourself with the tools for success and transform your physique with this structured, effective program!
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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