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BoostcampPNG

Basement bodybuilding based split PPLUL

by Dorin G.
1 athletes joined

Program Description

Intermediate level. Get big overall. Focused on back growth. 😎

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Sep 08, 2025 09:49
  • Last Edited
    Sep 08, 2025 11:24
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Chest
9.8%
Lats
9.3%
Biceps
8.7%
Upper Back
8%
Front Delts
7.7%
Abs
6%
Calves
5.8%
Quadriceps
5.3%
Hamstrings
5.2%
Middle Delts
4.7%
Rear Delts
4%
Glutes
3.7%
Lower Back
3.7%
Neck
3.3%
Forearms
3%
Adductors
1.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 9
2
Incline Chest Press (Machine)
1
1
6-10 reps
8-12 reps
RPE 10
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
AD Press (Smith Machine)
1
1
4-8 reps
6-10 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
RPE 10
6
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Cable Crunch
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Pullover (Machine)
2
10-15 reps
RPE 10
4
Reverse Pec Deck
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Neck Curl
2
10-15 reps
RPE 9
8
Wrist Curls
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 10
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Extension
2
10-15 reps
RPE 10
4
Back Extension
2
10-15 reps
RPE 9
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 10
3
Lat Pulldown (Neutral Grip)
2
6-10 reps
RPE 10
4
French Press
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Lateral Raise (Machine)
2
10-15 reps
RPE 10
7
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 10
8
Pullover (Machine)
2
10-15 reps
RPE 10
9
Rear Delt Fly (Cable)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Straight Leg Calf Raise
2
8-15 reps
RPE 10
5
Seated Calf Raise
2
8-15 reps
RPE 10
6
Hip Adductor (Machine)
2
8-12 reps
RPE 10
7
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
8
Neck Curl
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@9
2
Incline Chest Press (Machine)
1 Set
1 Set
6-10 Reps
8-12 Reps
@10
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
AD Press (Smith Machine)
1 Set
1 Set
4-8 Reps
6-10 Reps
@10
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
6
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@9
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Cable Crunch
2 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)
2 Sets
4-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
3
Pullover (Machine)
2 Sets
10-15 Reps
@10
4
Reverse Pec Deck
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Neck Curl
2 Sets
10-15 Reps
@9
8
Wrist Curls
2 Sets
10-15 Reps
@10
Day 3
1
Leg Curl
3 Sets
8-12 Reps
@10
2
Hack Squat
2 Sets
4-8 Reps
@9
3
Leg Extension
2 Sets
10-15 Reps
@10
4
Back Extension
2 Sets
10-15 Reps
@9
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
6-10 Reps
@10
4
French Press
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
6-10 Reps
@9
6
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
7
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@10
8
Pullover (Machine)
2 Sets
10-15 Reps
@10
9
Rear Delt Fly (Cable)
2 Sets
10-15 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Straight Leg Calf Raise
2 Sets
8-15 Reps
@10
5
Seated Calf Raise
2 Sets
8-15 Reps
@10
6
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
7
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
8
Neck Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10