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Push Pull and Legs Strenght Training

by Sérgio A.
2 athletes joined

Program Description

Programa treino 3 dias e 2 a 3 dias de cardio com o BJJ ou Natação, numa faixa de esforço entre 7-9 RPE Exercícios com 2 sets devem ter 2 sets de aquecimento

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 31, 2025 06:47
  • Last Edited
    Jun 18, 2025 09:09

Summary

Unleash your strength with the Push Pull and Legs Strength Training program, an 18-week journey designed for serious lifters. Committing just three days a week, you'll engage in a balanced split that targets all major muscle groups, ensuring comprehensive development and recovery. Each session is packed with machine-based exercises, from incline chest presses to lat pulldowns, tailored to challenge your limits and boost your performance. Get ready to build muscle, increase power, and transform your physique with this structured approach to strength training.
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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 Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Shoulder Press (Machine)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Chest Press (Machine)
3
10-12 reps
RPE 8
4
Lateral Raise (Machine)
3
10-12 reps
RPE 8
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6A
Seated Dip (Machine)
3
12-15 reps
RPE 8
6B
Bicep Curl (Machine)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
2
Single Arm Iso Row
3
6-12 reps
RPE 8
3
Chest Supported Row (Machine)
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
4
T-Bar Row
1
1
5-9 reps
12-15 reps
RPE 8
RPE 8
5
Reverse Pec Deck
3
12-15 reps
RPE 8
6A
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
12-15 reps
RPE 8
2
Hack Squat
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Press (45 Degrees)
1
1
6-9 reps
12-15 reps
RPE 8
RPE 8
5A
Leg Extension
2
12-15 reps
RPE 8
5B
Lying Leg Curl
2
12-15 reps
RPE 8
6
Calf Raise (Machine)
4
12-15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
2
Shoulder Press (Machine)
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
3
Chest Press (Machine)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8
5
Pec Deck (Machine)
3 Sets
12-15 Reps
@8
6A
Seated Dip (Machine)
3 Sets
12-15 Reps
@8
6B
Bicep Curl (Machine)
3 Sets
12-15 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
2
Single Arm Iso Row
3 Sets
6-12 Reps
@8
3
Chest Supported Row (Machine)
1 Set
1 Set
5-9 Reps
12-15 Reps
@8
@8
4
T-Bar Row
1 Set
1 Set
5-9 Reps
12-15 Reps
@8
@8
5
Reverse Pec Deck
3 Sets
12-15 Reps
@8
6A
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
@8
6B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
Day 3
1
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8
2
Hack Squat
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Press (45 Degrees)
1 Set
1 Set
6-9 Reps
12-15 Reps
@8
@8
5A
Leg Extension
2 Sets
12-15 Reps
@8
5B
Lying Leg Curl
2 Sets
12-15 Reps
@8
6
Calf Raise (Machine)
4 Sets
12-15 Reps
@8