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The Infinite UL [BETA]

by Kuan

Program Description

For those who find peace under the bar, this 6-day split turns the gym into a sanctuary a place to face struggles, build discipline, and grow stronger every day. It asks for only 40–50 minutes, just 3% of your day, 3% of your entire year but gives you something far greater in return. Main focus: Form & Intensity Increase the weight once you can reach the 7th rep with control. To prevent injuries, please dont forget to focus on your form. Deloading is a crucial part of this program for long-term progress. Listen to your body and take a deload when needed. For queries, Kuan Mourael Gmail: [email protected] Instagram: kmourael

Program Overview

  • Level
    Novice, Advanced, Intermediate
  • Goal
    Strength, Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 07, 2026 08:09
  • Last Edited
    Apr 08, 2026 07:28
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.2%
Hamstrings
11.2%
Biceps
9.1%
Front Delts
8.6%
Triceps
8.6%
Glutes
7.5%
Upper Back
7.2%
Lats
6.7%
Abs
6.6%
Middle Delts
5.7%
Chest
5.7%
Forearms
2.9%
Calves
2.9%
Rear Delts
2.4%
Adductors
1.9%
Lower Back
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-7 reps
RPE 10
2
Leg Extension
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Lying Leg Curl
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
2
T-Bar Row
1
5-7 reps
RPE 10
3
Cable Low Row
1
5-7 reps
RPE 10
4
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
5
Pec Deck (Machine)
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Squat (Low Bar)
1
5-7 reps
RPE 10
4
Leg Extension
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Cable Crossover
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
2
Pec Deck (Machine)
1
5-7 reps
RPE 10
3
Bench Press(Machine)
1
5-7 reps
RPE 10
4
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
5
T-Bar Row
1
5-7 reps
RPE 10
6
Shoulder Press (Machine)
1
5-7 reps
RPE 10
7
Lateral Raise (Machine)
1
5-7 reps
RPE 10
8
Tricep Extension (Cable)
1
5-7 reps
RPE 10
9
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
10
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5-7 reps
RPE 10
2
Lying Leg Curl
1
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-7 reps
RPE 10
2
Lying Leg Curl
2
5-7 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-7 reps
RPE 10
4
Squat (Low Bar)
1
5-7 reps
RPE 10
5
Calf Raise (Leg Press)
1
5-7 reps
RPE 10
6
Knee Raise (Captain's Chair)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
5-7 reps
RPE 10
2
Lateral Raise (Machine)
1
5-7 reps
RPE 10
3
Rear Delt Fly (Machine)
1
5-7 reps
RPE 10
4
Tricep Extension (Cable)
1
5-7 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
5-7 reps
RPE 10
6
Hammer Curl (Dumbbell)
1
5-7 reps
RPE 10
7
Wide Grip Lat Pulldown
1
5-7 reps
RPE 10
8
T-Bar Row
1
5-7 reps
RPE 10
9
Incline Bench Press (Barbell)
1
5-7 reps
RPE 10
10
Pec Deck (Machine)
1
5-7 reps
RPE 10
Week 1
1 / 12 Weeks
Day 6
1
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
2
Lateral Raise (Machine)
1 Set
5-7 Reps
@10
3
Rear Delt Fly (Machine)
1 Set
5-7 Reps
@10
4
Tricep Extension (Cable)
1 Set
5-7 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
5-7 Reps
@10
6
Hammer Curl (Dumbbell)
1 Set
5-7 Reps
@10
7
Wide Grip Lat Pulldown
1 Set
5-7 Reps
@10
8
T-Bar Row
1 Set
5-7 Reps
@10
9
Incline Bench Press (Barbell)
1 Set
5-7 Reps
@10
10
Pec Deck (Machine)
1 Set
5-7 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
5-7 Reps
@10
2
Cable Crossover
1 Set
5-7 Reps
@10
3
Bench Press(Machine)
1 Set
5-7 Reps
@10
4
Wide Grip Lat Pulldown
1 Set
5-7 Reps
@10
5
T-Bar Row
1 Set
5-7 Reps
@10
6
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
7
Lateral Raise (Machine)
1 Set
5-7 Reps
@10
8
Tricep Extension (Cable)
1 Set
5-7 Reps
@10
9
Bicep Curl (Dumbbell)
1 Set
5-7 Reps
@10
10
Hammer Curl (Dumbbell)
1 Set
5-7 Reps
@10
Day 1
1
Squat (Low Bar)
1 Set
5-7 Reps
@10
2
Leg Extension
1 Set
5-7 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
5-7 Reps
@10
4
Lying Leg Curl
1 Set
5-7 Reps
@10
5
Calf Raise (Leg Press)
1 Set
5-7 Reps
@10
6
Knee Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
5-7 Reps
@10
2
T-Bar Row
1 Set
5-7 Reps
@10
3
Cable Low Row
1 Set
5-7 Reps
@10
4
Incline Bench Press (Barbell)
1 Set
5-7 Reps
@10
5
Pec Deck (Machine)
1 Set
5-7 Reps
@10
6
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
7
Lateral Raise (Machine)
1 Set
5-7 Reps
@10
8
Tricep Extension (Cable)
1 Set
5-7 Reps
@10
9
Bicep Curl (Dumbbell)
1 Set
5-7 Reps
@10
10
Hammer Curl (Dumbbell)
1 Set
5-7 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
1 Set
5-7 Reps
@10
2
Lying Leg Curl
1 Set
5-7 Reps
@10
3
Squat (Low Bar)
1 Set
5-7 Reps
@10
4
Leg Extension
1 Set
5-7 Reps
@10
5
Calf Raise (Leg Press)
1 Set
5-7 Reps
@10
6
Knee Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 5
1
Leg Extension
1 Set
5-7 Reps
@10
2
Lying Leg Curl
1 Set
5-7 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
5-7 Reps
@10
4
Squat (Low Bar)
1 Set
5-7 Reps
@10
5
Calf Raise (Leg Press)
1 Set
5-7 Reps
@10
6
Knee Raise (Captain's Chair)
1 Set
AMRAP
@10