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BoostcampPNG

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
    May 27, 2025 03:59
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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