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BoostcampPNG

High Frequency Low Volume U/L

by Brayden J.
1 athletes joined

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 10, 2025 03:08
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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
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