Program Description
Get jacked
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 01, 2024 07:50
- Last EditedMay 07, 2024 10:47
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
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)1 Set
2 Sets
10-12 Reps
-
@10
4
Preacher Curl (Dumbbell)1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
10-12 Reps
-
@10
@10