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BoostcampPNG

hypertrophy

by Cash D.

Program Description

to build muscle fast and simple

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 03, 2026 05:04
  • Last Edited
    Apr 03, 2026 08:36
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.5%
Triceps
11.5%
Lats
11.5%
Upper Back
11.5%
Front Delts
7.7%
Middle Delts
7.7%
Hamstrings
7.7%
Chest
3.8%
Forearms
3.8%
Adductors
3.8%
Calves
3.8%
Quadriceps
3.8%
Glutes
3.8%
Rear Delts
1.9%
Lower Back
1.9%
Abs
1.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Low To High Cable Fly
2
5-9 reps
RPE 10
5
Lateral Raise (Cable)
2
5-9 reps
RPE 10
6
JM Press (Smith Machine)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-9 reps
RPE 10
2
Preacher Curl (Machine)
2
5-9 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
4
Hammer Curl (Cable)
2
5-9 reps
RPE 10
5
Cable Low Row
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5-9 reps
RPE 10
2
Shoulder Press (Machine)
2
5-9 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
4
Lat Pulldown
2
5-9 reps
RPE 10
5
Preacher Curl (Machine)
2
5-9 reps
RPE 10
6
Low To High Cable Fly
2
5-9 reps
RPE 10
7
Lateral Raise (Cable)
2
5-9 reps
RPE 10
8
JM Press (Smith Machine)
2
5-9 reps
RPE 10
9
Chest Supported Row (Machine)
2
5-9 reps
RPE 10
10
Hammer Curl (Cable)
2
5-9 reps
RPE 10
11
Cable Low Row
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
5-9 reps
RPE 10
2
Calf Raise (Leg Press)
2
5-9 reps
RPE 10
3
Single Leg Leg Extension
2
5-9 reps
RPE 10
4
Single-Leg Leg Curl
2
5-9 reps
RPE 10
5
Hack Squat
2
5-9 reps
RPE 10
6
SLDL(Smith Machine
2
5-9 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
2
Shoulder Press (Machine)
2 Sets
5-9 Reps
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
@10
4
Low To High Cable Fly
2 Sets
5-9 Reps
@10
5
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
6
JM Press (Smith Machine)
2 Sets
5-9 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
5-9 Reps
@10
2
Preacher Curl (Machine)
2 Sets
5-9 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
4
Hammer Curl (Cable)
2 Sets
5-9 Reps
@10
5
Cable Low Row
2 Sets
5-9 Reps
@10
Day 3
1
Hip Adductor (Machine)
2 Sets
5-9 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
5-9 Reps
@10
3
Single Leg Leg Extension
2 Sets
5-9 Reps
@10
4
Single-Leg Leg Curl
2 Sets
5-9 Reps
@10
5
Hack Squat
2 Sets
5-9 Reps
@10
6
SLDL(Smith Machine
2 Sets
5-9 Reps
@10
Day 4
1
Pec Deck (Machine)
2 Sets
5-9 Reps
@10
2
Shoulder Press (Machine)
2 Sets
5-9 Reps
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
@10
4
Lat Pulldown
2 Sets
5-9 Reps
@10
5
Preacher Curl (Machine)
2 Sets
5-9 Reps
@10
6
Low To High Cable Fly
2 Sets
5-9 Reps
@10
7
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
8
JM Press (Smith Machine)
2 Sets
5-9 Reps
@10
9
Chest Supported Row (Machine)
2 Sets
5-9 Reps
@10
10
Hammer Curl (Cable)
2 Sets
5-9 Reps
@10
11
Cable Low Row
2 Sets
5-9 Reps
@10
Day 5
1
Hip Adductor (Machine)
2 Sets
5-9 Reps
@10
2
Calf Raise (Leg Press)
2 Sets
5-9 Reps
@10
3
Single Leg Leg Extension
2 Sets
5-9 Reps
@10
4
Single-Leg Leg Curl
2 Sets
5-9 Reps
@10
5
Hack Squat
2 Sets
5-9 Reps
@10
6
SLDL(Smith Machine
2 Sets
5-9 Reps
@10