logo
BoostcampPNG

BRICK WALL

by Prince G.
1 athletes joined

Program Description

Get jacked and strong.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 07, 2025 01:40
  • Last Edited
    Mar 05, 2026 10:25
Muscle Engagement
Front
Back
MuscleSet
Lats
11.9%
Triceps
11.7%
Upper Back
11.1%
Biceps
10%
Front Delts
9.4%
Middle Delts
7.5%
Chest
7.5%
Hamstrings
6.5%
Quadriceps
5.3%
Calves
4.3%
Adductors
4.3%
Rear Delts
3%
Glutes
2.9%
Forearms
1.9%
Lower Back
1.7%
Abs
1%
Abductors
0.2%
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
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
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 10
2
Lateral Raise (Machine)
2
8-12 reps
RPE 10
3
Pec Deck (Machine)
2
8-12 reps
RPE 10
4
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 10
5
JM Press (Smith Machine)
1
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
5-10 reps
RPE 10
7
Leg Extension
1
6-12 reps
RPE 10
8
Hamstring Curl
1
5-10 reps
RPE 10
9
Hip Adductor (Machine)
1
5-10 reps
RPE 10
10
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
4-8 reps
RPE 10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Bicep Curl (Cable)
2
5-10 reps
RPE 10
5
Hammer Curl (Cable)
1
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
8-12 reps
RPE 10
2
Hip Adductor (Machine)
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
1
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Single Leg Hip Thrust
1
5-10 reps
RPE 10
6
Leg Extension
2
8-12 reps
RPE 10
7
Seated Hamstring Curl
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
5-10 reps
RPE 10
2
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
4
Decline Bench Press (Barbell)
2
5-10 reps
RPE 10
5
Lateral Raise (Machine)
2
8-12 reps
RPE 10
6
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
1
5-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Wide Grip Pull-Up
2
4-8 reps
RPE 10
5
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
6
Leg Extension
1
5-10 reps
RPE 10
7
Leg Curl
1
5-10 reps
RPE 10
8
Hip Adductor (Machine)
1
5-10 reps
RPE 10
9
Calf Raise (Leg Press)
1
5-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Wide Grip Pull-Up
2 Sets
4-8 Reps
@10
2
Single Arm Row (Cable)
2 Sets
5-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
4
Bicep Curl (Cable)
2 Sets
5-10 Reps
@10
5
Hammer Curl (Cable)
1 Set
5-10 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 3
1
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
2
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
3
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
4
Leg Press (45 Degrees)
1 Set
4-10 Reps
@10
5
Single Leg Hip Thrust
1 Set
5-10 Reps
@10
6
Leg Extension
2 Sets
8-12 Reps
@10
7
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
Day 1
1
Shoulder Press (Plate Loaded)
1 Set
4-8 Reps
@10
2
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
4
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@10
5
JM Press (Smith Machine)
1 Set
5-10 Reps
@10
6
Tricep Extension (Machine)
2 Sets
5-10 Reps
@10
7
Leg Extension
1 Set
6-12 Reps
@10
8
Hamstring Curl
1 Set
5-10 Reps
@10
9
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
10
Calf Raise (Leg Press)
1 Set
5-10 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
2
JM Press (Smith Machine)
1 Set
5-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
4
Wide Grip Pull-Up
2 Sets
4-8 Reps
@10
5
Unilateral Lat Focused Row
2 Sets
5-10 Reps
@10
6
Leg Extension
1 Set
5-10 Reps
@10
7
Leg Curl
1 Set
5-10 Reps
@10
8
Hip Adductor (Machine)
1 Set
5-10 Reps
@10
9
Calf Raise (Leg Press)
1 Set
5-10 Reps
@10
Day 4
1
Bicep Curl (Cable)
2 Sets
5-10 Reps
@10
2
Hammer Curl (Dumbbell)
1 Set
5-10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
4
Decline Bench Press (Barbell)
2 Sets
5-10 Reps
@10
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
6
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10