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High Frequency Low Volume U/L

by Brayden J.
1 athletes joined
5.0
(1 rating)

Program Description

Intermediate level program aimed at helping people build strength and size, without hindering the ability to run 15+ miles/week. Add me on strava! - Brayden Jewell (fort dubya, Texas)

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 29, 2025 01:22
  • Last Edited
    Jun 18, 2025 11:34

Summary

Unlock your strength potential with the High Frequency Low Volume U/L program! Over 18 weeks, this four-day-a-week plan focuses on upper/lower body splits, maximizing muscle engagement while minimizing fatigue. Each session is strategically designed with targeted exercises like Lat Pulldowns, Split Squats, and Chest Presses, ensuring you build strength efficiently. Perfect for lifters looking to enhance their performance and achieve noticeable gains without overwhelming volume. Dive in and elevate your training!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Seated Row (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 10
4
Incline Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 8
7
Hip Adductor (Machine)
3
10 reps
RPE 8
8
Pallof Press
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Split Squat (Smith Machine)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Step-Up (Weighted)
2
8 reps
RPE 8
4
Shrug (Dumbbell)
2
8 reps
RPE 10
5
Chest Fly (Cable)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Cable Crunch
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Chest Press (Machine)
1
1
8 reps
8 reps
RPE 8
RPE 9
3
Pec Deck (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Bodyweight)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Rear Delt Fly (Cable)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Hip Thrust (Machine)
1
1
8 reps
10 reps
RPE 8
RPE 10
7
Back Extension (Weighted)
2
8 reps
RPE 8
8
Plank
2
1 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Deadlift (Barbell)
2
4 reps
RPE 8
3
Hamstring Curl
1
1
8 reps
8 reps
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
5
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Hanging Leg Raise
1
2
20 reps
15 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Seated Row (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
4
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
5
Lateral Raise (Cable)
3 Sets
8 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@8
7
Hip Adductor (Machine)
3 Sets
10 Reps
@8
8
Pallof Press
2 Sets
10 Reps
@10
Day 2
1
Spider Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
2
Split Squat (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Step-Up (Weighted)
2 Sets
8 Reps
@8
4
Shrug (Dumbbell)
2 Sets
8 Reps
@10
5
Chest Fly (Cable)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
6
Calf Raise (Machine)
3 Sets
12 Reps
@10
7
Cable Crunch
2 Sets
10 Reps
@10
Day 3
1
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Chest Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@8
@9
3
Pec Deck (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Rear Delt Fly (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
6
Hip Thrust (Machine)
1 Set
1 Set
8 Reps
10 Reps
@8
@10
7
Back Extension (Weighted)
2 Sets
8 Reps
@8
8
Plank
2 Sets
1 Reps
@9
Day 4
1
Spider Curl
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
2
Deadlift (Barbell)
2 Sets
4 Reps
@8
3
Hamstring Curl
1 Set
1 Set
8 Reps
8 Reps
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
5
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Calf Raise (Machine)
3 Sets
12 Reps
@10
7
Hanging Leg Raise
1 Set
2 Sets
20 Reps
15 Reps
@10
@10