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BoostcampPNG

Saiga Strong Vol. 2

by Saigadavid
1 athletes joined

Program Description

My program is simply designed to increase muscle mass. The intended goal is to force the user to push 100% every lifting day, and to compete against themselves every single week

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 15, 2025 03:33
  • Last Edited
    Nov 15, 2025 04:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Hamstrings
9.9%
Glutes
9.3%
Upper Back
8%
Chest
8%
Abs
8%
Biceps
7.4%
Lower Back
6.8%
Quadriceps
6.8%
Front Delts
5.6%
Lats
4.9%
Calves
4.1%
Rear Delts
3.7%
Middle Delts
3.1%
Forearms
1.2%
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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
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Hammer Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Back Extension
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Sit Up
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
6
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
7
Tricep Extension (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
3
Hack Squat
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
4
Leg Curl
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 8
RPE 10
5
Calf Raise (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Back Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
6
Sit Up
3 Sets
10-12 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
7
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
Day 3
1
Pendulum Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10
Day 4
1
Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Back Extension
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
6
Sit Up
3 Sets
10-12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
2
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
7
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
Day 6
1
Pendulum Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
3
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
4
Leg Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@8
@10
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@10
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@10