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BoostcampPNG

5 day UL/PPL Hybrid

by Jacob B.

Program Description

This program is purposed built for both strength training and hypertrophy while reducing ankle strain for those who suffer from lower body injuries. Modified exercises include trap bars, and seated variations to reduce ankle strain.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 03, 2025 07:57
  • Last Edited
    Dec 30, 2025 07:24

Summary

Transform your physique with this 12-week, 5-day Upper/Lower/Push/Pull hybrid program designed for serious lifters. Each week, you'll alternate between upper and lower body workouts, focusing on compound and isolation movements to maximize strength and hypertrophy. With a mix of barbell, cable, and machine exercises, you'll engage every muscle group effectively. This program is perfect for those looking to break through plateaus and achieve a balanced, powerful physique. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14%
Front Delts
12.7%
Quadriceps
11.4%
Hamstrings
10.1%
Chest
9.6%
Glutes
8.3%
Lats
6.6%
Upper Back
5.9%
Biceps
4.8%
Middle Delts
4.4%
Lower Back
2.2%
Abs
2.2%
Abductors
2.2%
Adductors
2.2%
Rear Delts
2.2%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12-14 reps
RPE 7-8
2
ISO-Lateral Bench Press
1
1
2
6-8 reps
6-8 reps
6-8 reps
RPE 7.5-8
RPE 7-8
RPE 8-9
3
Chest Supported T-Bar Row
4
12-14 reps
RPE 7-8
4
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8.5-9
5
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 8-9
6
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
7
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
8
Close Grip Bench Press (Smith Machine)
3
8-10 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
8-12 reps
RPE 8-9
2
Hack Squat
4
8-12 reps
RPE 8-9
3
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 7-8
4
Leg Curl
4
10-15 reps
RPE 7-8
5
Leg Extension
4
10-15 reps
RPE 7-8
6
Hip Abductor (Machine)
3
10-15 reps
RPE 7-8
7
Hip Adductor (Machine)
3
10-15 reps
RPE 7-8
8
Kettlebell Swing
4
30 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
12-14 reps
RPE 7-8
2
Bench Press (Barbell)
4
6-10 reps
RPE 7-8
3
Incline Bench Press (Barbell)
4
6-10 reps
RPE 7-8
4
Bench Press (Overcoming Isometric)
3
0.5 mins
RPE 10
5
Lateral Raise (Machine)
4
12-15 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
4
12-15 reps
RPE 8-9
7
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8-9
8
Single Arm Tricep Extension (Cable)
3
12-15 reps
RPE 8-9
9
Seated Dip (Machine)
3
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
6-8 reps
RPE 7-8
2
Seated Row (Cable)
4
8-12 reps
RPE 7-8
3
Straight Arm Pulldown
4
10-12 reps
RPE 8-9
4
Single Arm Iso Row
3
10-12 reps
RPE 8-9
5
Reverse Cable Crossover
3
12-15 reps
RPE 8-9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8-9
7
Hammer Curl (Cable)
3
12-15 reps
RPE 8-9
8
Tricep Pushdown (Cable)
1
12-14 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Trap Bar)
4
8-12 reps
RPE 8-9
2
Pendulum Squat
4
8-12 reps
RPE 8-9
3
Lying Leg Curl
4
10-15 reps
RPE 8-9
4
Leg Extension
4
12-15 reps
RPE 7-8
5
Glute Kickback (Plate Loaded)
3
12-15 reps
RPE 8-9
6
Hip Adductor (Machine)
3
12-15 reps
RPE 8-9
7
Hip Abductor (Machine)
3
12-15 reps
RPE 8-9
8
Kettlebell Swing
3
30 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
@7-8
@7-8
@7-8
2
ISO-Lateral Bench Press
1 Set
1 Set
2 Sets
6-8 Reps
6-8 Reps
6-8 Reps
@7.5-8
@7-8
@8-9
3
Chest Supported T-Bar Row
4 Sets
12-14 Reps
@7-8
4
Incline Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8.5-9
5
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@8-9
6
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
7
Reverse Cable Crossover
3 Sets
12-15 Reps
@8-9
8
Close Grip Bench Press (Smith Machine)
3 Sets
8-10 Reps
@8-9
9
Seated Dip (Machine)
3 Sets
12-15 Reps
@8-9
Day 2
1
Trap Bar Deadlift
4 Sets
8-12 Reps
@8-9
2
Hack Squat
4 Sets
8-12 Reps
@8-9
3
Glute Kickback (Plate Loaded)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
4
Leg Curl
4 Sets
10-15 Reps
@7-8
5
Leg Extension
4 Sets
10-15 Reps
@7-8
6
Hip Abductor (Machine)
3 Sets
10-15 Reps
@7-8
7
Hip Adductor (Machine)
3 Sets
10-15 Reps
@7-8
8
Kettlebell Swing
4 Sets
30 Reps
@7-8
Day 3
1
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-14 Reps
12-14 Reps
12-14 Reps
@7-8
@7-8
@7-8
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@7-8
3
Incline Bench Press (Barbell)
4 Sets
6-10 Reps
@7-8
4
Bench Press (Overcoming Isometric)
1 Set
1 Set
1 Set
0.5 mins
0.5 mins
0.5 mins
@10
@10
@10
5
Lateral Raise (Machine)
4 Sets
12-15 Reps
@8-9
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
@8-9
7
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
8
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
@8-9
9
Seated Dip (Machine)
3 Sets
12-15 Reps
@8-9
Day 4
1
Pull-Up (Assisted)
4 Sets
6-8 Reps
@7-8
2
Seated Row (Cable)
4 Sets
8-12 Reps
@7-8
3
Straight Arm Pulldown
4 Sets
10-12 Reps
@8-9
4
Single Arm Iso Row
3 Sets
10-12 Reps
@8-9
5
Reverse Cable Crossover
3 Sets
12-15 Reps
@8-9
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8-9
7
Hammer Curl (Cable)
3 Sets
12-15 Reps
@8-9
8
Tricep Pushdown (Cable)
1 Set
12-14 Reps
@7-8
Day 5
1
Romanian Deadlift (Trap Bar)
4 Sets
8-12 Reps
@8-9
2
Pendulum Squat
4 Sets
8-12 Reps
@8-9
3
Lying Leg Curl
4 Sets
10-15 Reps
@8-9
4
Leg Extension
4 Sets
12-15 Reps
@7-8
5
Glute Kickback (Plate Loaded)
3 Sets
12-15 Reps
@8-9
6
Hip Adductor (Machine)
3 Sets
12-15 Reps
@8-9
7
Hip Abductor (Machine)
3 Sets
12-15 Reps
@8-9
8
Kettlebell Swing
3 Sets
30 Reps
@8-9