logo
BoostcampPNG

The Bodybuilding Transformation System

by Juwi
5 athletes joined

Program Description

IMPORTANT PROGRAM NOTES READ BEFORE STARTING Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) Note that for the first week of the program, most sets are taken to an RPE of ~7-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first week, the intensity will increase and you’ll start taking the last set of every exercise to failure. All working sets are broken up into Early Sets and Last Sets. The Early Sets are all the sets that come before your Last Set. Usually the Early Sets should be a little bit easier than the later sets (slightly lower RPE) whereas the Last Set is pushed to failure on all exercises (besides intro/deload weeks). See the Bodybuilding Transformation System Guidebook for a full explanation of RPE. User's Note : For the warming up do 1 set Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose)

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 11, 2025 10:45
  • Last Edited
    May 25, 2025 08:14
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High-Cable Lateral Raise
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
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
45° Incline Barbell Press
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Pendlay Row
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
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
45 Degree Incline DB Press
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
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Pendlay Row
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
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Barbell)
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
Calf Raise (Leg Press)
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
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Barbell)
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
Calf Raise (Leg Press)
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
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Barbell)
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
Calf Raise (Leg Press)
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
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Barbell)
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
Calf Raise (Leg Press)
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
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Squat (Barbell)
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
Calf Raise (Leg Press)
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Chest Supported Row (Machine)
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
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (EZ Bar)
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 8-9
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Neutral Grip Seated Cable Row
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Preacher Curl (EZ Bar)
1
12-15 reps
RPE 9-10
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Cable Paused Shrug-In
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
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
Chest Supported Row (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Meadow Row
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
1-Arm 45 Degrees Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Cable Paused Shrug-In
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 DB Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
High-Cable Lateral Raise
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
Cable Tricep Kickback
1
12-15 reps
RPE 8-9
7
Hanging 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 DB Flye
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Hanging 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 DB Flye
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Hanging 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 DB Flye
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Hanging 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 DB Flye
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
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
Cable Tricep Kickback
1
12-15 reps
RPE 9-10
7
Hanging 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
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Ez-Bar Skull Crusher
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
Bench Press (Barbell)
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Ez-Bar Skull Crusher
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
Bench Press (Barbell)
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Ez-Bar Skull Crusher
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
Bench Press (Barbell)
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Ez-Bar Skull Crusher
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
Bench Press (Barbell)
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Ez-Bar Skull Crusher
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
Bench Press (Barbell)
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Ez-Bar Skull Crusher
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
Bench Press (Barbell)
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 DB Flye
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
5
Ez-Bar Skull Crusher
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
Leg 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 Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Calf Raise (Leg Press)
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
Leg 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 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Calf Raise (Leg Press)
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
Leg 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 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Calf Raise (Leg Press)
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
Leg 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 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Calf Raise (Leg Press)
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
Leg 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 8-9
RPE 9-10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9-10
7
Calf Raise (Leg Press)
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
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
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 8-10
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
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 8-10
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
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 8-10
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
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 8-10
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
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 8-10
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
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 8-10
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
3
Walking Lunge
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 Adductor (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
Calf Raise (Leg Press)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
45° Incline Barbell Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
3
Wide Grip Lat Pulldown
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
High-Cable Lateral Raise
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
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
2
Squat (Barbell)
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
Calf Raise (Leg Press)
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
Chest Supported Row (Machine)
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
1-Arm 45 Degrees Cable Rear Delt Flye
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Preacher Curl (EZ Bar)
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 DB Flye
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
High-Cable Lateral Raise
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
Cable Tricep Kickback
1 Set
12-15 Reps
@8-9
7
Hanging 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
Leg 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 Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Calf Raise (Leg Press)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9