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BoostcampPNG

4 day Upper Lower

by Nathan D.

Program Description

Personal 4 day split

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2025 01:33
  • Last Edited
    Aug 23, 2025 01:52
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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 (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 8
3
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
4
Seated Dumbbell Curl
2
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
10 reps
RPE 8
6
Cable Low Row
2
10 reps
RPE 8
7
Lat Pulldown
2
10 reps
RPE 8
8
JM Press
2
10 reps
RPE 8
9
Front Raise
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Leg Extension
2
10 reps
RPE 8
3
Seated Hamstring Curl
2
10 reps
RPE 8
4
Leg Press
1
10 reps
RPE 8
5
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
1
10 reps
RPE 8
3
Cable Low Row
2
10 reps
RPE 8
4
Lat Pulldown
2
10 reps
RPE 8
5
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 8
6
JM Press
1
10 reps
RPE 8
7
Front Raise
2
10 reps
RPE 8
8
Seated Dumbbell Curl
2
10 reps
RPE 8
9
Incline Curl (Dumbbell)
2
10 reps
RPE 8
10
Seated Calf Raise
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
2
Seated Hamstring Curl
2
10 reps
RPE 8
3
Leg Extension
2
10 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
10 reps
RPE 8
5
Leg Press
2
10 reps
RPE 8
6
Hip Abductor (Machine)
2
10 reps
RPE 8
7
Glute Bridge (Barbell)
1
10 reps
RPE 8
8
Standing Calf Raise
3
10 reps
RPE 8
9
Back Extension
1
10 reps
RPE 8
10
Plank
3
0.5 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
10 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@8
3
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
4
Seated Dumbbell Curl
2 Sets
10 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
6
Cable Low Row
2 Sets
10 Reps
@8
7
Lat Pulldown
2 Sets
10 Reps
@8
8
JM Press
2 Sets
10 Reps
@8
9
Front Raise
2 Sets
10 Reps
@8
10
Seated Calf Raise
2 Sets
10 Reps
@8
Day 2
1
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
2
Leg Extension
2 Sets
10 Reps
@8
3
Seated Hamstring Curl
2 Sets
10 Reps
@8
4
Leg Press
1 Set
10 Reps
@8
5
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8
6
Hip Abductor (Machine)
2 Sets
10 Reps
@8
7
Glute Bridge (Barbell)
1 Set
10 Reps
@8
8
Standing Calf Raise
3 Sets
10 Reps
@8
9
Back Extension
1 Set
10 Reps
@8
10
Plank
3 Sets
0.5 mins
@8
Day 3
1
Bench Press (Smith Machine)
2 Sets
10 Reps
@8
2
Incline Bench Press (Smith Machine)
1 Set
10 Reps
@8
3
Cable Low Row
2 Sets
10 Reps
@8
4
Lat Pulldown
2 Sets
10 Reps
@8
5
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@8
6
JM Press
1 Set
10 Reps
@8
7
Front Raise
2 Sets
10 Reps
@8
8
Seated Dumbbell Curl
2 Sets
10 Reps
@8
9
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8
10
Seated Calf Raise
2 Sets
10 Reps
@8
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@8
2
Seated Hamstring Curl
2 Sets
10 Reps
@8
3
Leg Extension
2 Sets
10 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
10 Reps
@8
5
Leg Press
2 Sets
10 Reps
@8
6
Hip Abductor (Machine)
2 Sets
10 Reps
@8
7
Glute Bridge (Barbell)
1 Set
10 Reps
@8
8
Standing Calf Raise
3 Sets
10 Reps
@8
9
Back Extension
1 Set
10 Reps
@8
10
Plank
3 Sets
0.5 mins
@8