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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
    Jul 10, 2025 01:21

Summary

Unlock your muscle-building potential with the David Scott Simple Hypertrophy program! Over 10 weeks, this 5-day-a-week plan focuses on maximizing hypertrophy through targeted upper and lower body workouts. Each session is designed to push you to your limits, featuring exercises like the Pec Deck and Leg Extension that emphasize training to failure. With a full gym setup, you’ll have access to the equipment needed to sculpt your physique and achieve impressive gains. Get ready to transform your strength and size!
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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