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BoostcampPNG

Hazeem 4 days program

by Ahmed H.
2 athletes joined

Program Description

Training program targting people intermediate level which they cannot train more than 4 days build it up based on alot of studies and techniques

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 14, 2025 07:34
  • Last Edited
    Jul 14, 2025 01:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Pull-Up (Assisted)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Dip (Bodyweight)
2
6 reps
RPE 6-10
5
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Upright Row (Dumbbell)
2
6 reps
RPE 6-10
8
Bicep Curl (Barbell)
2
6 reps
RPE 6-10
9
Skull Crusher (Dumbbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Seated Row (Cable)
2
6 reps
RPE 6-10
3
Incline Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Bench Press (Barbell)
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 6-10
7
Lateral Raise (Dumbbell)
2
6 reps
RPE 6-10
8
Preacher Curl (Dumbbell)
2
6 reps
RPE 6-10
9
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Hack Squat
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Standing Calf Raise
2
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Lat Pulldown (Close Grip)
2
6 reps
RPE 6-10
3
Bench Press (Barbell)
2
6 reps
RPE 6-10
4
Incline Cable Chest Press
2
6 reps
RPE 6-10
5
Bent Over Row (Dumbbell)
2
6 reps
RPE 6-10
6
Shoulder Press (Machine)
2
6 reps
RPE 6-10
7
Concentration Curl
2
6 reps
RPE 6-10
8
Bayesian Curl
2
6 reps
RPE 6-10
9
Skull Crusher (Barbell)
2
6 reps
RPE 6-10
10
Squat (Smith Machine)
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
6 reps
RPE 6-10
2
Chest Supported Row (Machine)
2
6 reps
RPE 6-10
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6-10
4
Chest Fly (Cable)
2
6 reps
RPE 6-10
5
Wide Grip Lat Pulldown
2
6 reps
RPE 6-10
6
Lateral Raise (Cable)
2
6 reps
RPE 6-10
7
Bayesian Curl
2
6 reps
RPE 6-10
8
Tricep Rope Push Down (Cable)
2
6 reps
RPE 6-10
9
Tricep Kickback
2
6 reps
RPE 6-10
10
Leg Press
2
6 reps
RPE 6-10
11
Leg Extension
2
6 reps
RPE 6-10
12
Lying Leg Curl
2
6 reps
RPE 6-10
13
Stiff Leg Deadlift
2
6 reps
RPE 6-10
14
Standing Calf Raise
4
6 reps
RPE 6-10
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
2 Sets
6 Reps
@6-10
2
Pull-Up (Assisted)
2 Sets
6 Reps
@6-10
3
Bench Press (Barbell)
2 Sets
6 Reps
@6-10
4
Dip (Bodyweight)
2 Sets
6 Reps
@6-10
5
Chest Supported Row (Machine)
2 Sets
6 Reps
@6-10
6
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@6-10
7
Upright Row (Dumbbell)
2 Sets
6 Reps
@6-10
8
Bicep Curl (Barbell)
2 Sets
6 Reps
@6-10
9
Skull Crusher (Dumbbell)
2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)
2 Sets
6 Reps
@6-10
11
Hack Squat
2 Sets
6 Reps
@6-10
12
Leg Curl
2 Sets
6 Reps
@6-10
13
Standing Calf Raise
2 Sets
6 Reps
@6-10
Day 2
1
Bent Over Row (Barbell)
2 Sets
6 Reps
@6-10
2
Seated Row (Cable)
2 Sets
6 Reps
@6-10
3
Incline Bench Press (Barbell)
2 Sets
6 Reps
@6-10
4
Bench Press (Barbell)
2 Sets
6 Reps
@6-10
5
Bent Over Row (Dumbbell)
2 Sets
6 Reps
@6-10
6
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@6-10
7
Lateral Raise (Dumbbell)
2 Sets
6 Reps
@6-10
8
Preacher Curl (Dumbbell)
2 Sets
6 Reps
@6-10
9
Tricep Rope Push Down (Cable)
2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)
2 Sets
6 Reps
@6-10
11
Hack Squat
2 Sets
6 Reps
@6-10
12
Leg Curl
2 Sets
6 Reps
@6-10
13
Standing Calf Raise
2 Sets
6 Reps
@6-10
Day 3
1
Bent Over Row (Barbell)
2 Sets
6 Reps
@6-10
2
Lat Pulldown (Close Grip)
2 Sets
6 Reps
@6-10
3
Bench Press (Barbell)
2 Sets
6 Reps
@6-10
4
Incline Cable Chest Press
2 Sets
6 Reps
@6-10
5
Bent Over Row (Dumbbell)
2 Sets
6 Reps
@6-10
6
Shoulder Press (Machine)
2 Sets
6 Reps
@6-10
7
Concentration Curl
2 Sets
6 Reps
@6-10
8
Bayesian Curl
2 Sets
6 Reps
@6-10
9
Skull Crusher (Barbell)
2 Sets
6 Reps
@6-10
10
Squat (Smith Machine)
2 Sets
6 Reps
@6-10
11
Leg Extension
2 Sets
6 Reps
@6-10
12
Leg Curl
2 Sets
6 Reps
@6-10
13
Stiff Leg Deadlift
2 Sets
6 Reps
@6-10
14
Standing Calf Raise
4 Sets
6 Reps
@6-10
Day 4
1
Bent Over Row (Barbell)
2 Sets
6 Reps
@6-10
2
Chest Supported Row (Machine)
2 Sets
6 Reps
@6-10
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6-10
4
Chest Fly (Cable)
2 Sets
6 Reps
@6-10
5
Wide Grip Lat Pulldown
2 Sets
6 Reps
@6-10
6
Lateral Raise (Cable)
2 Sets
6 Reps
@6-10
7
Bayesian Curl
2 Sets
6 Reps
@6-10
8
Tricep Rope Push Down (Cable)
2 Sets
6 Reps
@6-10
9
Tricep Kickback
2 Sets
6 Reps
@6-10
10
Leg Press
2 Sets
6 Reps
@6-10
11
Leg Extension
2 Sets
6 Reps
@6-10
12
Lying Leg Curl
2 Sets
6 Reps
@6-10
13
Stiff Leg Deadlift
2 Sets
6 Reps
@6-10
14
Standing Calf Raise
4 Sets
6 Reps
@6-10