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Upper/Lower Mesocycle 2

by Michael M.
1 athletes joined

Program Description

To Get Huge

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2024 04:35
  • Last Edited
    Jun 18, 2025 08:53

Summary

Elevate your training with the Upper/Lower Mesocycle 2 program, a comprehensive 16-week journey designed for dedicated lifters. This 4-day split focuses on maximizing strength and hypertrophy through targeted upper and lower body workouts, utilizing a variety of machines, cables, and free weights. Each session is meticulously crafted to challenge your muscles and enhance your performance, ensuring you make consistent progress. Get ready to transform your physique and push your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown (Single Arm)
1 Set
@8
2
Chest Press (Machine)
1 Set
1 Set
@8
@9
3
Cable Incline Curl
1 Set
@8
4
Tricep Extension (Cable)
1 Set
@8
5
Lying Side Lateral Raise
1 Set
1 Set
@8
@9
6
Kelso Shrug
1 Set
@8
Day 2
1
Calf Raise (Leg Press)
2 Sets
@10
2
Stiff Leg Deadlift
1 Set
@8
3
Hip Abductor (Machine)
1 Set
1 Set
@8
@9
4
Leg Extension
1 Set
@9
5
Cable Crunch
2 Sets
@10
6
Wrist Curls
2 Sets
@10
Day 3
1
Tricep Pushdown (Cable)
1 Set
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
@8
3
Pec Deck (Machine)
1 Set
1 Set
@8
@9
4
Chest Supported Row (Machine)
1 Set
@8
5
Wide Grip Lat Pulldown
1 Set
@9
6
One Arm Lateral Raise (Cable)
1 Set
@8
Day 4
1
Calf Raise (Leg Press)
2 Sets
@10
2
Squat (Smith Machine)
1 Set
1 Set
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
@9
@10
4
Leg Raise (Captain's Chair)
2 Sets
@10
5
Wrist Curls
2 Sets
@10