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RAVAGESH

by josh

Program Description

aA

Program Overview

  • Level
    Intermediate
  • Goal
    Women's
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 18, 2026 12:33
  • Last Edited
    Mar 19, 2026 04:31
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13.5%
Biceps
11.9%
Triceps
11.8%
Upper Back
11.7%
Front Delts
10.2%
Lats
10.2%
Rear Delts
6.8%
Hamstrings
4.9%
Quadriceps
4.3%
Chest
3.9%
Forearms
3.7%
Glutes
3%
Lower Back
1.5%
Abs
1.5%
Adductors
0.9%
Calves
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
2
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3
Lateral Raise (Machine)
1
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
1
4-10 reps
4-10 reps
RPE 8
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 9
2
Overhead Tricep Extension (Cable)
1
8-15 reps
RPE 10
3
Lateral Raise (Machine)
1
15-20 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
15-20 reps
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 9
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
5-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
15-20 reps
RPE 10
2
Leg Extension
3
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
15-20 reps
RPE 10
2
Leg Extension
1
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
1
5-9 reps
RPE 9
4
Lying Leg Curl
1
8-12 reps
RPE 10
5
Calf Raise (Smith)
1
5-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
1
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
5-9 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
2
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
1
5-9 reps
5-9 reps
RPE 9
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
8-12 reps
RPE 10
2
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
1
15-20 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
5
Incline Chest Press (Machine)
1
5-9 reps
RPE 10
6
Pullover (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
3
Lateral Raise (Machine)
1
15-20 reps
RPE 10
4
Bicep Curl (Cable)
1
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
15-20 reps
RPE 10
2
Overhead Tricep Extension (Cable)
1
10-15 reps
RPE 10
3
Lateral Raise (Machine)
1
15-20 reps
RPE 10
4
Bicep Curl (Cable)
1
8-12 reps
RPE 10
5
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
6
Rear Delt Fly (Machine)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Hip Adductor (Machine)
2
10-20 reps
RPE 10
6
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Hip Adductor (Machine)
2
10-20 reps
RPE 10
6
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Adductor (Machine)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Hip Adductor (Machine)
2
10-20 reps
RPE 10
6
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
Leg Extension
1
15-20 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
12-20 reps
RPE 9-10
4
Leg Extension
1
15-20 reps
RPE 10
5
Leg Curl
1
8-15 reps
RPE 10
6
Calf Raise (Machine)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
2
12-20 reps
RPE 10
2
Leg Extension
2
15-20 reps
RPE 10
3
Hip Thrust (Barbell)
2
12-20 reps
RPE 9-10
4
Single-Leg Leg Curl
2
8-15 reps
RPE 10
5
Calf Raise (Smith)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
12-20 reps
RPE 10
2
Leg Extension
1
15-20 reps
RPE 8-9
3
Hip Thrust (Barbell)
1
12-20 reps
RPE 9-10
4
Leg Extension
1
15-20 reps
RPE 10
5
Leg Curl
1
8-15 reps
RPE 10
6
Calf Raise (Machine)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
2
Lateral Raise (Machine)
1
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
8-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
6
Seated Row (Cable)
1
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 10
2
Lateral Raise (Machine)
2
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
4
Chest Supported Row (Machine)
2
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
6
Seated Row (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
10-15 reps
RPE 10
2
Lateral Raise (Machine)
1
12-20 reps
RPE 10
3
Incline Bench Press (Smith Machine)
1
8-12 reps
RPE 9-10
4
Chest Supported Row (Machine)
1
10-20 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
6
Seated Row (Cable)
1
8-15 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
4-10 Reps
4-10 Reps
4-10 Reps
@8
@8
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
4
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 2
1
Lateral Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@10
@10
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
4
Calf Raise (Smith)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
Day 3
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
2
Smith Reverse Grip Bench
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Lateral Raise (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
5
Incline Chest Press (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@9
@10
6
Pullover (Machine)
1 Set
15-20 Reps
@10
Day 4
1
Hammer Curl (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
2
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
3
Lateral Raise (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 5
1
Lateral Raise (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
2
Leg Extension
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
3
Hip Thrust (Barbell)
1 Set
1 Set
12-20 Reps
12-20 Reps
@9-10
@9-10
4
Single-Leg Leg Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
6
Calf Raise (Smith)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
Day 6
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
10-15 Reps
10-15 Reps
@10
@10
2
Lateral Raise (Machine)
1 Set
1 Set
12-20 Reps
12-20 Reps
@10
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
4
Chest Supported Row (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
@10
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@10
@10
6
Seated Row (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10