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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 31, 2025 07:05

Summary

Unlock your strength potential with the 4 Day Upper Lower program, designed for those ready to commit to an 18-week journey. This structured routine splits your workouts into upper and lower body sessions, maximizing muscle engagement and recovery. Train four days a week with a variety of exercises targeting major muscle groups, utilizing a full gym setup to enhance your performance. Whether you're looking to build muscle, increase strength, or improve overall fitness, this program is your roadmap to achieving your goals.
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.1%
Calves
9.1%
Triceps
9.1%
Glutes
8.3%
Hamstrings
8.2%
Front Delts
8%
Lats
7.2%
Chest
7.1%
Abs
6.9%
Quadriceps
6.7%
Upper Back
5.1%
Lower Back
4.3%
Abductors
4.2%
Middle Delts
3.6%
Forearms
1.4%
Rear Delts
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
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