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David Scott Simple Hypertophy

by David S.
1 athletes joined

Program Description

Grow (Low volume high frequency)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2025 05:17
  • Last Edited
    Jun 26, 2025 10:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
5 reps
RPE 9
2
Lat Pulldown
2
5 reps
RPE 9
3
Tricep Pushdown (Cable)
1
5 reps
RPE 8
4
Tricep Extension (Cable)
1
5 reps
RPE 8
5
Bicep Curl (Cable)
2
5 reps
RPE 8.5
6
Lateral Raise (Cable)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
7 reps
RPE 10
2
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 9.5
RPE 9
3
Leg Curl
2
5 reps
RPE 10
4
Cable Crunch
2
8 reps
RPE 8
5
Hanging Leg Raise
1
6 reps
RPE 7
6
Rear Delt Fly (Machine)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Barbell)
1
1
6 reps
6 reps
RPE 10
RPE 9
2
Tricep Pushdown (Cable)
1
1
7 reps
7 reps
RPE 10
RPE 8
3
Single Arm Iso Row
1
1
6 reps
6 reps
RPE 9
RPE 8
4
Pec Fly (Dumbbell)
1
1
5 reps
5 reps
RPE 8.5
RPE 8
5
Kelso Shrug
1
6 reps
RPE 8
6
Lateral Raise (Cable)
1
6 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
5 reps
RPE 10
2
Pull-Up (Weighted)
1
1
5 reps
5 reps
RPE 9.5
RPE 9
3
Bicep Curl (Barbell)
1
5 reps
RPE 10
4
JM Press
1
5 reps
RPE 10
5
Shoulder Press (Machine)
1
6 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
2
8 reps
RPE 10
2
Hanging Leg Raise
1
6 reps
RPE 9.5
3
Seated Calf Raise
1
1
5 reps
5 reps
RPE 10
RPE 9
4
KAS Glute Bridge
1
1
6 reps
6 reps
RPE 8.5
RPE 8
5
Leg Extension
1
1
7 reps
7 reps
RPE 10
RPE 8
6
Leg Curl
2
5 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
5 Reps
@9
2
Lat Pulldown
2 Sets
5 Reps
@9
3
Tricep Pushdown (Cable)
1 Set
5 Reps
@8
4
Tricep Extension (Cable)
1 Set
5 Reps
@8
5
Bicep Curl (Cable)
2 Sets
5 Reps
@8.5
6
Lateral Raise (Cable)
2 Sets
8 Reps
@8
Day 2
1
Leg Extension
2 Sets
7 Reps
@10
2
KAS Glute Bridge
1 Set
1 Set
6 Reps
6 Reps
@9.5
@9
3
Leg Curl
2 Sets
5 Reps
@10
4
Cable Crunch
2 Sets
8 Reps
@8
5
Hanging Leg Raise
1 Set
6 Reps
@7
6
Rear Delt Fly (Machine)
1 Set
8 Reps
@8
Day 4
1
Dip (Weighted)
2 Sets
5 Reps
@10
2
Pull-Up (Weighted)
1 Set
1 Set
5 Reps
5 Reps
@9.5
@9
3
Bicep Curl (Barbell)
1 Set
5 Reps
@10
4
JM Press
1 Set
5 Reps
@10
5
Shoulder Press (Machine)
1 Set
6 Reps
@9
Day 5
1
Cable Crunch
2 Sets
8 Reps
@10
2
Hanging Leg Raise
1 Set
6 Reps
@9.5
3
Seated Calf Raise
1 Set
1 Set
5 Reps
5 Reps
@10
@9
4
KAS Glute Bridge
1 Set
1 Set
6 Reps
6 Reps
@8.5
@8
5
Leg Extension
1 Set
1 Set
7 Reps
7 Reps
@10
@8
6
Leg Curl
2 Sets
5 Reps
@8
Day 3
1
Preacher Curl (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@10
@9
2
Tricep Pushdown (Cable)
1 Set
1 Set
7 Reps
7 Reps
@10
@8
3
Single Arm Iso Row
1 Set
1 Set
6 Reps
6 Reps
@9
@8
4
Pec Fly (Dumbbell)
1 Set
1 Set
5 Reps
5 Reps
@8.5
@8
5
Kelso Shrug
1 Set
6 Reps
@8
6
Lateral Raise (Cable)
1 Set
6 Reps
@7.5