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BoostcampPNG

Ultimate Booty Gainz

by Zechariah JimmiJams
6 athletes joined

Program Description

ees

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Powerlifting, Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 26, 2025 08:37
  • Last Edited
    Jun 18, 2025 11:53

Summary

Transform your physique with the Ultimate Booty Gainz program, an 18-week journey designed to sculpt and strengthen your glutes while enhancing overall muscle definition. Comprising four focused training days each week, this program integrates compound and isolation exercises, ensuring a balanced approach to building strength and size. Get ready to push your limits with a variety of movements tailored for maximum effectiveness, all within the comfort of your garage gym. Join now and unlock your potential for impressive gains!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
10%
Hamstrings
8.5%
Quadriceps
8.2%
Front Delts
8.1%
Upper Back
7.7%
Middle Delts
7.6%
Chest
5.9%
Lats
5.5%
Glutes
5.2%
Adductors
5.2%
Forearms
3.9%
Calves
3.7%
Lower Back
3%
Rear Delts
2.8%
Abs
2.6%
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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 (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Chest Fly (Cable)
3
8-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Skull Crusher (Barbell)
3
8-10 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
5
Chest Fly (Cable)
3
8-15 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Sit Up
2
-100000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 10
2
Leg Extension
3
10-15 reps
RPE 10
3
Leg Curl
3
10-15 reps
RPE 10
4
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Sit Up
2
-100000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-10 reps
RPE 10
2
Bench Press (Barbell)
3
5-8 reps
RPE 10
3
Hammer Curl (Dumbbell)
3
10-15 reps
RPE 10
4
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 10
5
Bayesian Curl
3
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
3
10-15 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Rear Delt Row
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
6
Sit Up
3
-10000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Rear Delt Row
3
10-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 10
5
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
6
Sit Up
3
-10000 reps
RPE 10
7
Shrug (Dumbbell)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
3
Rear Delt Row
3
10-15 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 10
6
Shrug (Dumbbell)
3
10-15 reps
RPE 10
7
Reverse Wrist Curl (Barbell)
3
-1000000000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8-12 reps
RPE 10
2
Squat (Barbell)
3
6-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
4
Leg Extension
3
8-12 reps
RPE 10
5
Hip Adductor (Machine)
3
-100000000 reps
RPE 10
6
Calf Raise (Bodyweight)
3
-10000000 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
2
Lat Pulldown
3 Sets
6-10 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@10
4
Chest Fly (Cable)
3 Sets
8-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 2
1
Leg Curl
2 Sets
8-12 Reps
@10
2
Squat (Barbell)
3 Sets
6-8 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Calf Raise (Bodyweight)
3 Sets
-10000000 Reps
@10
5
Hip Adductor (Machine)
3 Sets
-100000000 Reps
@10
6
Sit Up
2 Sets
-100000 Reps
@10
7
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
@10
2
Bench Press (Barbell)
3 Sets
5-8 Reps
@10
3
Hammer Curl (Dumbbell)
3 Sets
10-15 Reps
@10
4
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
@10
5
Bayesian Curl
3 Sets
8-12 Reps
@10
6
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Rear Delt Row
3 Sets
10-15 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@10
5
Reverse Wrist Curl (Barbell)
3 Sets
-1000000000000 Reps
@10
6
Sit Up
3 Sets
-10000 Reps
@10
7
Shrug (Dumbbell)
3 Sets
10-15 Reps
@10