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BoostcampPNG

PPLUL (Vaibhav)

by Vaibhav Soni

Program Description

Less volume, more frequency

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 29, 2026 07:46
  • Last Edited
    Mar 29, 2026 07:48
Muscle Engagement
Front
Back
MuscleSet
Triceps
10%
Hamstrings
10%
Glutes
9.2%
Front Delts
8.5%
Upper Back
8.5%
Quadriceps
8.5%
Biceps
7.2%
Abs
7.2%
Chest
7%
Lats
6.2%
Middle Delts
6%
Lower Back
5%
Forearms
3%
Rear Delts
1.5%
Calves
1.5%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
3
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Incline Chest Fly (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Cable)
3
10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
10 reps
RPE 10
7
Tricep Kickback (Cable)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
4 reps
RPE 10
2
Lat Pulldown
3
10 reps
RPE 10
3
T-Bar Row
3
10 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 10
7
Hyperextension
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 10
2
Leg Press
3
10 reps
RPE 10
3
Single Leg Extension (Machine)
3
10 reps
RPE 10
4
Straight Leg Calf Raise
3
20 reps
RPE 10
5
Hanging Leg Raise (Weighted)
3
12 reps
RPE 10
6
Abs Rollout
3
10 reps
RPE 10
7
Landmine Clean And Press
3
10 reps
RPE 10
8
Landmine Oblique Twist
3
16 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Bent Over Row (Barbell)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
10 reps
RPE 10
4
Lying Pullover (Cable)
3
10 reps
RPE 10
5
Military Press (Barbell)
3
10 reps
RPE 10
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
7
Skull Crusher (Barbell)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 10
3
Leg Curl
3
10 reps
RPE 10
4
Hip Thrust (Machine)
3
10 reps
RPE 10
5
Cable Crunch
3
10 reps
RPE 10
6
Legs In & Out
3
10 reps
RPE 10
7
Wood Chop
3
10 reps
RPE 10
8
Landmine Clean And Jerk
3
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Push Up
2 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Incline Chest Fly (Cable)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Lateral Raise (Cable)
3 Sets
10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
7
Tricep Kickback (Cable)
3 Sets
10 Reps
@10
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
4 Reps
4 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Hyperextension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Single Leg Extension (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
5
Hanging Leg Raise (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
6
Abs Rollout
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Landmine Clean And Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
8
Landmine Oblique Twist
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@10
@10
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Lying Pullover (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
@10
@10
@10
@10
@10
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
5
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Legs In & Out
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
7
Wood Chop
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
8
Landmine Clean And Jerk
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10