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LPPLU

by An N.

Program Description

leg pull push lower upper v1

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 18, 2024 06:35
  • Last Edited
    Jun 18, 2025 11:37

Summary

Unleash your potential with the LPPLU program, a comprehensive 16-week training plan designed for serious lifters. Committing to five days a week, you'll engage in targeted workouts focusing on legs, back, and shoulders, utilizing a mix of machines and bodyweight exercises to maximize strength and hypertrophy. Each session is structured with high-rep sets at an intensity level that will push your limits, ensuring you build muscle and endurance effectively. Get ready to transform your physique and elevate your training game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Single Leg Press
3
15 reps
RPE 7
4A
Leg Extension
2
12 reps
RPE 7
4B
Hamstring Curl
2
12 reps
RPE 7
5
Walking Lunge
2
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 7
2
Hack Squat
4
12 reps
RPE 7
3
Single Leg Press
4
15 reps
RPE 7
4A
Leg Extension
3
12 reps
RPE 7
4B
Hamstring Curl
3
12 reps
RPE 7
5
Walking Lunge
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
7
Lateral Raise (Cable)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Single Leg Press
3
15 reps
RPE 7
4A
Leg Extension
2
12 reps
RPE 7
4B
Hamstring Curl
2
12 reps
RPE 7
5
Walking Lunge
2
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Hack Squat
4
12 reps
RPE 9
3
Single Leg Press
4
15 reps
RPE 9
4A
Leg Extension
3
12 reps
RPE 9
4B
Hamstring Curl
3
12 reps
RPE 9
5
Walking Lunge
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Single Leg Press
3
15 reps
RPE 7
4A
Leg Extension
2
12 reps
RPE 7
4B
Hamstring Curl
2
12 reps
RPE 7
5
Walking Lunge
2
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Hack Squat
4
12 reps
RPE 9
3
Single Leg Press
4
15 reps
RPE 9
4A
Leg Extension
3
12 reps
RPE 9
4B
Hamstring Curl
3
12 reps
RPE 9
5
Walking Lunge
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
8 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Single Leg Press
3
15 reps
RPE 7
4A
Leg Extension
2
12 reps
RPE 7
4B
Hamstring Curl
2
12 reps
RPE 7
5
Walking Lunge
2
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Single Leg Press
4
15 reps
RPE 8
4A
Leg Extension
3
12 reps
RPE 8
4B
Hamstring Curl
3
12 reps
RPE 8
5
Walking Lunge
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
7
Lateral Raise (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Hack Squat
4
12 reps
RPE 9
3
Single Leg Press
4
15 reps
RPE 9
4A
Leg Extension
3
12 reps
RPE 9
4B
Hamstring Curl
3
12 reps
RPE 9
5
Walking Lunge
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
4
8 reps
RPE 9
2
Hack Squat
4
12 reps
RPE 9
3
Single Leg Press
4
15 reps
RPE 9
4A
Leg Extension
3
12 reps
RPE 9
4B
Hamstring Curl
3
12 reps
RPE 9
5
Walking Lunge
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
7
Lateral Raise (Cable)
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 7
4
Pullover (Machine)
3
15 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Upright Row (Barbell)
3
12 reps
RPE 7
7
Standing Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Barbell Row
4
10 reps
RPE 7
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 7
4
Pullover (Machine)
4
15 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Upright Row (Barbell)
4
12 reps
RPE 7
7
Standing Calf Raise
4
15 reps
RPE 7
8
Hanging Leg Raise
4
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 7
4
Pullover (Machine)
3
15 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Upright Row (Barbell)
3
12 reps
RPE 7
7
Standing Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 9
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 9
4
Pullover (Machine)
4
15 reps
RPE 9
5
Seated Row (Machine)
4
12 reps
RPE 9
6
Upright Row (Barbell)
4
12 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
8
Hanging Leg Raise
4
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 7
4
Pullover (Machine)
3
15 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Upright Row (Barbell)
3
12 reps
RPE 7
7
Standing Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 9
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 9
4
Pullover (Machine)
4
15 reps
RPE 9
5
Seated Row (Machine)
4
12 reps
RPE 9
6
Upright Row (Barbell)
4
12 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
8
Hanging Leg Raise
4
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7
2
Barbell Row
3
10 reps
RPE 7
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 7
4
Pullover (Machine)
3
15 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Upright Row (Barbell)
3
12 reps
RPE 7
7
Standing Calf Raise
3
15 reps
RPE 7
8
Hanging Leg Raise
3
30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Barbell Row
4
10 reps
RPE 8
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 8
4
Pullover (Machine)
4
15 reps
RPE 8
5
Seated Row (Machine)
4
12 reps
RPE 8
6
Upright Row (Barbell)
4
12 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 8
8
Hanging Leg Raise
4
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 9
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 9
4
Pullover (Machine)
4
15 reps
RPE 9
5
Seated Row (Machine)
4
12 reps
RPE 9
6
Upright Row (Barbell)
4
12 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
8
Hanging Leg Raise
4
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 9
2
Barbell Row
4
10 reps
RPE 9
3
Lat Pulldown (Single Arm Machine)
4
12 reps
RPE 9
4
Pullover (Machine)
4
15 reps
RPE 9
5
Seated Row (Machine)
4
12 reps
RPE 9
6
Upright Row (Barbell)
4
12 reps
RPE 9
7
Standing Calf Raise
4
15 reps
RPE 9
8
Hanging Leg Raise
4
30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Bench Press (Machine)
3
10 reps
RPE 7
3
Bench Press (Wide Grip)
3
15 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6A
Tricep Extension (Cable)
2
15 reps
RPE 7
6B
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 7
7
Hammer Curl (Cable)
3
12 reps
RPE 7
8A
Bicep Curl (Cable)
2
15 reps
RPE 7
8B
Single Arm Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 7
2
Bench Press (Machine)
4
10 reps
RPE 7
3
Bench Press (Wide Grip)
4
15 reps
RPE 7
4
Chest Fly (Machine)
4
15 reps
RPE 7
5
Seated Dip (Machine)
4
12 reps
RPE 7
6A
Tricep Extension (Cable)
3
15 reps
RPE 7
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 7
7
Hammer Curl (Cable)
4
12 reps
RPE 7
8A
Bicep Curl (Cable)
3
15 reps
RPE 7
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Bench Press (Machine)
3
10 reps
RPE 7
3
Bench Press (Wide Grip)
3
15 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6A
Tricep Extension (Cable)
2
15 reps
RPE 7
6B
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 7
7
Hammer Curl (Cable)
3
12 reps
RPE 7
8A
Bicep Curl (Cable)
2
15 reps
RPE 7
8B
Single Arm Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 9
2
Bench Press (Machine)
4
10 reps
RPE 9
3
Bench Press (Wide Grip)
4
15 reps
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 9
5
Seated Dip (Machine)
4
12 reps
RPE 9
6A
Tricep Extension (Cable)
3
15 reps
RPE 9
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 9
7
Hammer Curl (Cable)
4
12 reps
RPE 9
8A
Bicep Curl (Cable)
3
15 reps
RPE 9
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Bench Press (Machine)
3
10 reps
RPE 7
3
Bench Press (Wide Grip)
3
15 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6A
Tricep Extension (Cable)
2
15 reps
RPE 7
6B
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 7
7
Hammer Curl (Cable)
3
12 reps
RPE 7
8A
Bicep Curl (Cable)
2
15 reps
RPE 7
8B
Single Arm Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 9
2
Bench Press (Machine)
4
10 reps
RPE 9
3
Bench Press (Wide Grip)
4
15 reps
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 9
5
Seated Dip (Machine)
4
12 reps
RPE 9
6A
Tricep Extension (Cable)
3
15 reps
RPE 9
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 9
7
Hammer Curl (Cable)
4
12 reps
RPE 9
8A
Bicep Curl (Cable)
3
15 reps
RPE 9
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 7
2
Bench Press (Machine)
3
10 reps
RPE 7
3
Bench Press (Wide Grip)
3
15 reps
RPE 7
4
Chest Fly (Machine)
3
15 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6A
Tricep Extension (Cable)
2
15 reps
RPE 7
6B
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 7
7
Hammer Curl (Cable)
3
12 reps
RPE 7
8A
Bicep Curl (Cable)
2
15 reps
RPE 7
8B
Single Arm Bicep Curl (Cable)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 8
2
Bench Press (Machine)
4
10 reps
RPE 8
3
Bench Press (Wide Grip)
4
15 reps
RPE 8
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6A
Tricep Extension (Cable)
3
15 reps
RPE 8
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 8
7
Hammer Curl (Cable)
4
12 reps
RPE 8
8A
Bicep Curl (Cable)
3
15 reps
RPE 8
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 9
2
Bench Press (Machine)
4
10 reps
RPE 9
3
Bench Press (Wide Grip)
4
15 reps
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 9
5
Seated Dip (Machine)
4
12 reps
RPE 9
6A
Tricep Extension (Cable)
3
15 reps
RPE 9
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 9
7
Hammer Curl (Cable)
4
12 reps
RPE 9
8A
Bicep Curl (Cable)
3
15 reps
RPE 9
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
8 reps
RPE 9
2
Bench Press (Machine)
4
10 reps
RPE 9
3
Bench Press (Wide Grip)
4
15 reps
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 9
5
Seated Dip (Machine)
4
12 reps
RPE 9
6A
Tricep Extension (Cable)
3
15 reps
RPE 9
6B
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 9
7
Hammer Curl (Cable)
4
12 reps
RPE 9
8A
Bicep Curl (Cable)
3
15 reps
RPE 9
8B
Single Arm Bicep Curl (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Glute Bridge (Machine)
3
10 reps
RPE 7
3
Front Squat (Machine)
3
12 reps
RPE 7
4A
Hip Adductor (Machine)
2
15 reps
RPE 7
4B
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 7
7A
Face Pull
2
15 reps
RPE 7
7B
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 7
2
Glute Bridge (Machine)
4
10 reps
RPE 7
3
Front Squat (Machine)
4
12 reps
RPE 7
4A
Hip Adductor (Machine)
3
15 reps
RPE 7
4B
Hip Abductor (Machine)
3
15 reps
RPE 7
5
Hamstring Curl
4
15 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 7
7A
Face Pull
3
15 reps
RPE 7
7B
Lateral Raise (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Glute Bridge (Machine)
3
10 reps
RPE 7
3
Front Squat (Machine)
3
12 reps
RPE 7
4A
Hip Adductor (Machine)
2
15 reps
RPE 7
4B
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 7
7A
Face Pull
2
15 reps
RPE 7
7B
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Glute Bridge (Machine)
4
10 reps
RPE 9
3
Front Squat (Machine)
4
12 reps
RPE 9
4A
Hip Adductor (Machine)
3
15 reps
RPE 9
4B
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Leg Extension
4
15 reps
RPE 9
7A
Face Pull
3
15 reps
RPE 9
7B
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Glute Bridge (Machine)
3
10 reps
RPE 7
3
Front Squat (Machine)
3
12 reps
RPE 7
4A
Hip Adductor (Machine)
2
15 reps
RPE 7
4B
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 7
7A
Face Pull
2
15 reps
RPE 7
7B
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Glute Bridge (Machine)
4
10 reps
RPE 9
3
Front Squat (Machine)
4
12 reps
RPE 9
4A
Hip Adductor (Machine)
3
15 reps
RPE 9
4B
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Leg Extension
4
15 reps
RPE 9
7A
Face Pull
3
15 reps
RPE 9
7B
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Glute Bridge (Machine)
3
10 reps
RPE 7
3
Front Squat (Machine)
3
12 reps
RPE 7
4A
Hip Adductor (Machine)
2
15 reps
RPE 7
4B
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Hamstring Curl
3
15 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 7
7A
Face Pull
2
15 reps
RPE 7
7B
Lateral Raise (Cable)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 8
2
Glute Bridge (Machine)
4
10 reps
RPE 8
3
Front Squat (Machine)
4
12 reps
RPE 8
4A
Hip Adductor (Machine)
3
15 reps
RPE 8
4B
Hip Abductor (Machine)
3
15 reps
RPE 8
5
Hamstring Curl
4
15 reps
RPE 8
6
Leg Extension
4
15 reps
RPE 8
7A
Face Pull
3
15 reps
RPE 8
7B
Lateral Raise (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Glute Bridge (Machine)
4
10 reps
RPE 9
3
Front Squat (Machine)
4
12 reps
RPE 9
4A
Hip Adductor (Machine)
3
15 reps
RPE 9
4B
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Leg Extension
4
15 reps
RPE 9
7A
Face Pull
3
15 reps
RPE 9
7B
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8 reps
RPE 9
2
Glute Bridge (Machine)
4
10 reps
RPE 9
3
Front Squat (Machine)
4
12 reps
RPE 9
4A
Hip Adductor (Machine)
3
15 reps
RPE 9
4B
Hip Abductor (Machine)
3
15 reps
RPE 9
5
Hamstring Curl
4
15 reps
RPE 9
6
Leg Extension
4
15 reps
RPE 9
7A
Face Pull
3
15 reps
RPE 9
7B
Lateral Raise (Cable)
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Seated Row (Machine)
3
10 reps
RPE 7
6
Hammer Curl (Cable)
3
10 reps
RPE 7
7
Seated Calf Raise
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Seated Row (Machine)
3
10 reps
RPE 7
6
Hammer Curl (Cable)
3
10 reps
RPE 7
7
Seated Calf Raise
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Seated Row (Machine)
3
10 reps
RPE 7
6
Hammer Curl (Cable)
3
10 reps
RPE 7
7
Seated Calf Raise
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
10 reps
RPE 9
5
Seated Row (Machine)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
3
10 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 9
8
Abs Crunch (Machine)
3
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Seated Row (Machine)
3
10 reps
RPE 7
6
Hammer Curl (Cable)
3
10 reps
RPE 7
7
Seated Calf Raise
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
10 reps
RPE 9
5
Seated Row (Machine)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
3
10 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 9
8
Abs Crunch (Machine)
3
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
10 reps
RPE 7
4
Pull-Up (Assisted)
3
10 reps
RPE 7
5
Seated Row (Machine)
3
10 reps
RPE 7
6
Hammer Curl (Cable)
3
10 reps
RPE 7
7
Seated Calf Raise
3
15 reps
RPE 7
8
Abs Crunch (Machine)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Pull-Up (Assisted)
3
10 reps
RPE 8
5
Seated Row (Machine)
3
10 reps
RPE 8
6
Hammer Curl (Cable)
3
10 reps
RPE 8
7
Seated Calf Raise
3
15 reps
RPE 8
8
Abs Crunch (Machine)
3
30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
10 reps
RPE 9
5
Seated Row (Machine)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
3
10 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 9
8
Abs Crunch (Machine)
3
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Bench Press (Dumbbell)
3
12 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Pull-Up (Assisted)
3
10 reps
RPE 9
5
Seated Row (Machine)
3
10 reps
RPE 9
6
Hammer Curl (Cable)
3
10 reps
RPE 9
7
Seated Calf Raise
3
15 reps
RPE 9
8
Abs Crunch (Machine)
3
30 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Belt Squat
3 Sets
8 Reps
@7
2
Hack Squat
3 Sets
12 Reps
@7
3
Single Leg Press
3 Sets
15 Reps
@7
4A
Leg Extension
2 Sets
12 Reps
@7
4B
Hamstring Curl
2 Sets
12 Reps
@7
5
Walking Lunge
2 Sets
12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
15 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@7
2
Barbell Row
3 Sets
10 Reps
@7
3
Lat Pulldown (Single Arm Machine)
4 Sets
12 Reps
@7
4
Pullover (Machine)
3 Sets
15 Reps
@7
5
Seated Row (Machine)
4 Sets
12 Reps
@7
6
Upright Row (Barbell)
3 Sets
12 Reps
@7
7
Standing Calf Raise
3 Sets
15 Reps
@7
8
Hanging Leg Raise
3 Sets
30 Reps
@7
Day 3
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@7
2
Bench Press (Machine)
3 Sets
10 Reps
@7
3
Bench Press (Wide Grip)
3 Sets
15 Reps
@7
4
Chest Fly (Machine)
3 Sets
15 Reps
@7
5
Seated Dip (Machine)
3 Sets
12 Reps
@7
6A
Tricep Extension (Cable)
2 Sets
15 Reps
@7
6B
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@7
7
Hammer Curl (Cable)
3 Sets
12 Reps
@7
8A
Bicep Curl (Cable)
2 Sets
15 Reps
@7
8B
Single Arm Bicep Curl (Cable)
2 Sets
15 Reps
@7
Day 4
1
Hack Squat
3 Sets
8 Reps
@7
2
Glute Bridge (Machine)
3 Sets
10 Reps
@7
3
Front Squat (Machine)
3 Sets
12 Reps
@7
4A
Hip Adductor (Machine)
2 Sets
15 Reps
@7
4B
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Hamstring Curl
3 Sets
15 Reps
@7
6
Leg Extension
3 Sets
15 Reps
@7
7A
Face Pull
2 Sets
15 Reps
@7
7B
Lateral Raise (Cable)
2 Sets
15 Reps
@7
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
3
Dip (Assisted)
3 Sets
10 Reps
@7
4
Pull-Up (Assisted)
3 Sets
10 Reps
@7
5
Seated Row (Machine)
3 Sets
10 Reps
@7
6
Hammer Curl (Cable)
3 Sets
10 Reps
@7
7
Seated Calf Raise
3 Sets
15 Reps
@7
8
Abs Crunch (Machine)
3 Sets
30 Reps
@7