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BoostcampPNG

UPPPL

by vworn

Program Description

get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 29, 2025 12:54
  • Last Edited
    Dec 29, 2025 12:56
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
10.2%
Biceps
9.3%
Front Delts
8.5%
Lats
8.5%
Hamstrings
8.5%
Quadriceps
8.5%
Chest
6.8%
Glutes
5.9%
Middle Delts
5.1%
Abs
5.1%
Calves
4.2%
Rear Delts
3.4%
Forearms
3.4%
Abductors
1.7%
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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
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
10 reps
RPE 10
4
T-Bar Row
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Pendulum Squat
2
8 reps
RPE 10
3
SLDL
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
5
Calf Raise (Machine)
3
10 reps
RPE 10
6
Cable Crunch
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
2
Chest Supported Row (Machine)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
10 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
2
10 reps
RPE 10
5
Shrug (Dumbbell)
2
10 reps
RPE 10
6
Bicep Curl (Machine)
2
10 reps
RPE 10
7
Preacher Curl (Dumbbell)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Shoulder Press (Machine)
2
8 reps
RPE 10
3
Chest Fly (Machine)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Tricep Extension (Cable)
2
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
12 reps
RPE 10
7
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Single Leg Press
2
10 reps
RPE 10
3
Calf Raise (Leg Press)
2
10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Leg Extension
2
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Chest Fly (Machine)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
3
Wide Grip Lat Pulldown
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
T-Bar Row
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6
Skull Crusher (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
7
Bicep Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Pendulum Squat
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
SLDL
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Seated Row (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
5
Shrug (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6
Bicep Curl (Machine)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
7
Preacher Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@10
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
3
Chest Fly (Machine)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
5
Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
12 Reps
12 Reps
@10
@10
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
Day 5
1
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@10
2
Single Leg Press
1 Set
1 Set
10 Reps
10 Reps
@10
@10
3
Calf Raise (Leg Press)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
10 Reps
10 Reps
@10
@10
6
Leg Extension
1 Set
1 Set
10 Reps
10 Reps
@10
@10