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BoostcampPNG

Sora's Training

by Diego C.

Program Description

The best split for me rn.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 13, 2025 02:03
  • Last Edited
    May 28, 2025 06:01
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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
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
5
Pull-Up (Neutral Grip, Bodyweight)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Chest Fly (Cable)
3
10 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
6B
Seated Dumbbell Curl
3
10 reps
RPE 8
7A
Wrist Curls
3
15 reps
RPE 10
7B
Cable Crunch
3
10 reps
RPE 10
8A
Wrist Curls
2
15 reps
RPE 10
8B
Hanging Leg Raise
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 8
4A
Lunge (Dumbbell)
3
10 reps
RPE 8
4B
Calf Raise (Leg Press)
3
15 reps
RPE 8
5A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
5B
Seated Dumbbell Curl
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
7A
Wrist Curls
2
15 reps
RPE 10
7B
Hanging Leg Raise
2
10 reps
RPE 10
8A
Wrist Curls
3
15 reps
RPE 10
8B
Cable Crunch
3
10 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
5
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8 Reps
@8
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6B
Seated Dumbbell Curl
3 Sets
10 Reps
@8
7A
Wrist Curls
3 Sets
15 Reps
@10
7B
Cable Crunch
3 Sets
10 Reps
@10
8A
Wrist Curls
2 Sets
15 Reps
@10
8B
Hanging Leg Raise
2 Sets
10 Reps
@10
Day 2
1
Squat (Smith Machine)
4 Sets
8 Reps
@9
2
Leg Curl
3 Sets
10 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
10 Reps
@8
4B
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5B
Seated Dumbbell Curl
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7A
Wrist Curls
2 Sets
15 Reps
@10
7B
Hanging Leg Raise
2 Sets
10 Reps
@10
8A
Wrist Curls
3 Sets
15 Reps
@10
8B
Cable Crunch
3 Sets
10 Reps
@10
Day 3
1
Pull-Up (Weighted)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Chest Fly (Cable)
3 Sets
10 Reps
@8
5
Dip (Weighted)
3 Sets
8 Reps
@8
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
6B
Seated Dumbbell Curl
3 Sets
10 Reps
@8
7A
Wrist Curls
3 Sets
15 Reps
@10
7B
Cable Crunch
3 Sets
10 Reps
@10
8A
Wrist Curls
2 Sets
15 Reps
@10
8B
Hanging Leg Raise
2 Sets
10 Reps
@10
Day 4
1
Leg Press
4 Sets
8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@8
4A
Lunge (Dumbbell)
3 Sets
10 Reps
@8
4B
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
5A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
5B
Seated Dumbbell Curl
3 Sets
10 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@9
7A
Wrist Curls
2 Sets
15 Reps
@10
7B
Hanging Leg Raise
2 Sets
10 Reps
@10
8A
Wrist Curls
3 Sets
15 Reps
@10
8B
Cable Crunch
3 Sets
10 Reps
@10