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Movie Star Body - High intensity Low Volume

by Suraj S.
1 athletes joined

Program Description

Transform your physique with the **Movie Star Body - High Intensity Low Volume** program, designed to sculpt and define your muscles over 18 weeks. With 54 workouts packed into just 50 minutes each, you'll engage in a variety of exercises targeting all major muscle groups, using essential equipment found in a garage gym. This program is perfect for both intermediate and novice lifters, focusing on high-intensity training to maximize muscle growth and enhance your overall strength. Get ready to step into the spotlight with a body that commands attention!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 09, 2025 06:20
  • Last Edited
    Nov 09, 2025 06:36
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
15.3%
Quadriceps
12.9%
Triceps
9.4%
Abs
9.4%
Glutes
8.2%
Biceps
8.2%
Chest
5.9%
Front Delts
5.9%
Middle Delts
5.9%
Lats
5.9%
Lower Back
4.7%
Upper Back
3.5%
Adductors
2.4%
Rear Delts
1.2%
Forearms
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
2
Lateral Raise (Dumbbell)
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 9
3
Lat Pulldown
1
1
4-8 reps
8-10 reps
RPE 9.5
RPE 9
4
Incline Curl (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
6-10 reps
RPE 9.5
2
Leg Extension
2
6-10 reps
RPE 9.5
3
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 9.5
4
Squat (Barbell)
2
6-10 reps
RPE 9.5
5
Hanging Leg Raise
2
15-20 reps
RPE 9.5
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
8-10 Reps
@9.5
@9
2
Lateral Raise (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9.5
@9
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
8-10 Reps
@9.5
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@9
Day 2
1
Seated Hamstring Curl
2 Sets
6-10 Reps
@9.5
2
Leg Extension
2 Sets
6-10 Reps
@9.5
3
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9.5
4
Squat (Barbell)
2 Sets
6-10 Reps
@9.5
5
Hanging Leg Raise
2 Sets
15-20 Reps
@9.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
4-8 Reps
8-10 Reps
@9.5
@9
2
Lateral Raise (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9.5
@9
3
Lat Pulldown
1 Set
1 Set
4-8 Reps
8-10 Reps
@9.5
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@9