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BoostcampPNG

8 day PPL no days off

by M-A-T-T

Program Description

To get jacked without having to take days off.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 10, 2025 08:21
  • Last Edited
    Jul 11, 2025 05:11

Summary

Unleash your potential with the 8 Day PPL No Days Off program! Over 18 weeks, this intense 7-day-a-week regimen targets every muscle group, ensuring you build strength and endurance without skipping a beat. Each workout is meticulously crafted, featuring essential lifts like bench presses and barbell rows, complemented by accessory movements to maximize gains. Perfect for those ready to commit to their fitness journey, this program will push your limits and transform your physique. Get ready to embrace the grind and see results like never before!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
2
5 reps
RPE 9
2
Squat (Bodyweight)
2
20 reps
RPE 10
3
Sit Up
2
10-20 reps
RPE 7.5
4
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Bodyweight)
2
10-20 reps
RPE 7.5
2
Pistol Squat
2
20-50 reps
RPE 7.5
3
ATG Rotator Cuff
2
10-20 reps
RPE 7.5
4
Jefferson Curl
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
2
8-20 reps
RPE 9
5
Standing Calf Raise
2
50 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-12 reps
RPE 9
2
Upright Row (Cable)
2
8-20 reps
RPE 10
3
Lying Pullover (Cable)
2
8-20 reps
RPE 9
4
Hammer Curl (Dumbbell)
2
8-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
8-20 reps
RPE 10
6
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 8.5
2
Hamstring Curl
2
10-20 reps
RPE 10
3
Stiff Leg Deadlift
2
5-10 reps
RPE 9
4
Sit Up
2
10-20 reps
RPE 7.5
5
Cardio
1
20 mins
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
8-20 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
8-20 Reps
@9
5
Standing Calf Raise
2 Sets
50 Reps
@10
6
Cardio
1 Set
20 mins
@7.5
Day 2
1
Barbell Row
2 Sets
8-12 Reps
@9
2
Upright Row (Cable)
2 Sets
8-20 Reps
@10
3
Lying Pullover (Cable)
2 Sets
8-20 Reps
@9
4
Hammer Curl (Dumbbell)
2 Sets
8-20 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
8-20 Reps
@10
6
Cardio
1 Set
20 mins
@7.5
Day 3
1
Sissy Squat
2 Sets
5 Reps
@9
2
Squat (Bodyweight)
2 Sets
20 Reps
@10
3
Sit Up
2 Sets
10-20 Reps
@7.5
4
Cardio
1 Set
20 mins
@7.5
Day 4
1
Split Squat (Bodyweight)
2 Sets
10-20 Reps
@7.5
2
Pistol Squat
2 Sets
20-50 Reps
@7.5
3
ATG Rotator Cuff
2 Sets
10-20 Reps
@7.5
4
Jefferson Curl
2 Sets
10-20 Reps
@7.5
5
Cardio
1 Set
20 mins
@7.5
Day 5
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
8-20 Reps
@9
4
Overhead Tricep Extension (Cable)
2 Sets
8-20 Reps
@9
5
Standing Calf Raise
2 Sets
50 Reps
@10
6
Cardio
1 Set
20 mins
@7.5
Day 6
1
Barbell Row
2 Sets
8-12 Reps
@9
2
Upright Row (Cable)
2 Sets
8-20 Reps
@10
3
Lying Pullover (Cable)
2 Sets
8-20 Reps
@9
4
Hammer Curl (Dumbbell)
2 Sets
8-20 Reps
@10
5
Preacher Curl (Dumbbell)
2 Sets
8-20 Reps
@10
6
Cardio
1 Set
20 mins
@7.5
Day 7
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8.5
2
Hamstring Curl
2 Sets
10-20 Reps
@10
3
Stiff Leg Deadlift
2 Sets
5-10 Reps
@9
4
Sit Up
2 Sets
10-20 Reps
@7.5
5
Cardio
1 Set
20 mins
@7.5