logo
BoostcampPNG

Ali träningsprogram

by Ali J.

Program Description

Get strong and big

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 06, 2025 12:33
  • Last Edited
    Nov 06, 2025 12:46
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.8%
Triceps
10.6%
Lats
9.9%
Upper Back
9.5%
Front Delts
8.8%
Middle Delts
7.8%
Chest
7.1%
Quadriceps
7.1%
Forearms
6.7%
Hamstrings
5.7%
Abs
4.2%
Calves
3.5%
Glutes
2.8%
Lower Back
1.4%
Rear Delts
1.1%
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
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
3 reps
RPE 6.5
2
Lat Pulldown (Close Grip)
1
2 reps
RPE 6.5
3
T-Bar Row
1
3 reps
RPE 8
4
Kelso Shrug
1
2 reps
RPE 8.5
5
Incline Curl (Dumbbell)
1
2 reps
RPE 8.5
6
Hammer Curl (Cable)
1
2 reps
RPE 6.5
7
Reverse Bicep Curl (EZ Bar)
1
1 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
1
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3 reps
RPE 7
2
Pec Deck (Machine)
1
2 reps
RPE 7
3
Lateral Raise (Cable)
1
3 reps
RPE 7.5
4
Shoulder Press (Machine)
1
1 reps
RPE 7
5
Tricep Extension (Cable)
1
2 reps
RPE 7
6
Tricep Dip (Bodyweight)
1
2 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3 reps
RPE 6.5
2
T-Bar Row
1
3 reps
RPE 7.5
3
Lat Pulldown (Close Grip)
1
2 reps
RPE 7.5
4
Incline Bench Press (Smith Machine)
1
3 reps
RPE 8
5
Pec Deck (Machine)
1
2 reps
RPE 7.5
6
Lateral Raise (Cable)
1
3 reps
RPE 8
7
Shoulder Press (Machine)
1
1 reps
RPE 7.5
8
Incline Curl (Dumbbell)
1
2 reps
RPE 9
9
Hammer Curl (Cable)
1
2 reps
RPE 6
10
Reverse Wrist Curl (Dumbbell)
1
2 reps
RPE 8
11
Tricep Pushdown (Cable)
1
2 reps
RPE 7.5
12
Tricep Extension (Cable)
1
2 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
3 reps
RPE 7.5
2
Leg Extension
1
3 reps
RPE 8.5
3
Hack Squat
1
4 reps
RPE 9.5
4
Calf Raise (Machine)
1
3 reps
RPE 6.5
5
Abs Crunch (Machine)
1
3 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Underhand Lat Pulldown
1 Set
3 Reps
@6.5
2
Lat Pulldown (Close Grip)
1 Set
2 Reps
@6.5
3
T-Bar Row
1 Set
3 Reps
@8
4
Kelso Shrug
1 Set
2 Reps
@8.5
5
Incline Curl (Dumbbell)
1 Set
2 Reps
@8.5
6
Hammer Curl (Cable)
1 Set
2 Reps
@6.5
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Reps
@7
8
Reverse Wrist Curl (Barbell)
1 Set
2 Reps
@8
Day 2
1
Incline Chest Press (Machine)
1 Set
3 Reps
@7
2
Pec Deck (Machine)
1 Set
2 Reps
@7
3
Lateral Raise (Cable)
1 Set
3 Reps
@7.5
4
Shoulder Press (Machine)
1 Set
1 Reps
@7
5
Tricep Extension (Cable)
1 Set
2 Reps
@7
6
Tricep Dip (Bodyweight)
1 Set
2 Reps
@7
Day 3
1
Leg Curl
1 Set
3 Reps
@7.5
2
Leg Extension
1 Set
3 Reps
@8.5
3
Hack Squat
1 Set
4 Reps
@9.5
4
Calf Raise (Machine)
1 Set
3 Reps
@6.5
5
Abs Crunch (Machine)
1 Set
3 Reps
@8
Day 5
1
Leg Curl
1 Set
3 Reps
@7.5
2
Leg Extension
1 Set
3 Reps
@8.5
3
Hack Squat
1 Set
4 Reps
@9.5
4
Calf Raise (Machine)
1 Set
3 Reps
@6.5
5
Abs Crunch (Machine)
1 Set
3 Reps
@8
Day 4
1
Lat Pulldown
1 Set
3 Reps
@6.5
2
T-Bar Row
1 Set
3 Reps
@7.5
3
Lat Pulldown (Close Grip)
1 Set
2 Reps
@7.5
4
Incline Bench Press (Smith Machine)
1 Set
3 Reps
@8
5
Pec Deck (Machine)
1 Set
2 Reps
@7.5
6
Lateral Raise (Cable)
1 Set
3 Reps
@8
7
Shoulder Press (Machine)
1 Set
1 Reps
@7.5
8
Incline Curl (Dumbbell)
1 Set
2 Reps
@9
9
Hammer Curl (Cable)
1 Set
2 Reps
@6
10
Reverse Wrist Curl (Dumbbell)
1 Set
2 Reps
@8
11
Tricep Pushdown (Cable)
1 Set
2 Reps
@7.5
12
Tricep Extension (Cable)
1 Set
2 Reps
@7.5