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BoostcampPNG

PPL 3-6 days a week

by Casey L.
4 athletes joined

Program Description

Size size size.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 02, 2025 09:45
  • Last Edited
    May 30, 2025 08:49

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
1
6 reps
4 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Overhead Press (Machine)
2
15 reps
RPE 7.5
5
JM Press
2
15 reps
RPE 7
6
Rear Delt Fly (Dumbbell)
2
15 reps
-
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Hip Abductor (Machine)
2
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 7
7
Lat Pulldown
2
15 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
2
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
-
2
Chest Supported Row (Machine)
1
1
1
3
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Face Pull
2
12 reps
-
4
Tricep Pushdown (Cable)
2
15 reps
-
5
Lat Prayer
2
15 reps
-
6
Upright Row (Dumbbell)
2
15 reps
-
7
Seated Row (Cable)
2
15 reps
-
8
Seated Wide-Grip Row (Cable)
2
15 reps
-
9
Bicep Curl (Machine)
3
12 reps
-
10
Back Extension (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Leg Press
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Hip Abductor (Machine)
2
15 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
5
Leg Curl
3
15 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 7
7
Lat Pulldown
2
15 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
2
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15 reps
RPE 8
2
Bench Press (Barbell)
3
15 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Rear Delt Fly (Dumbbell)
2
15 reps
-
5
Overhead Press (Machine)
2
15 reps
RPE 7.5
6
JM Press
2
15 reps
RPE 7
7
Dip (Weighted)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Tricep Extension (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Bicep Curl (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
10
Abs Crunch (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Chest Supported Row (Machine)
3
15 reps
RPE 7
3
Face Pull
2
15 reps
RPE 7
4
Tricep Pushdown (Cable)
2
15 reps
RPE 7
5
Lat Prayer
2
15 reps
RPE 7
6
Upright Row (Dumbbell)
2
15 reps
RPE 7
7
Seated Row (Cable)
2
15 reps
RPE 7
8
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
10
Back Extension (Weighted)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
15 reps
RPE 7
2
Belt Squat
3
8 reps
RPE 7
3
Leg Press
3
15 reps
RPE 8
4
Hip Abductor (Machine)
2
15 reps
RPE 7
5
Leg Extension
3
15 reps
RPE 7
6
Leg Curl
3
15 reps
RPE 7
7
Seated Calf Raise
3
20 reps
RPE 7
8
Back Extension (Weighted)
2
20 reps
RPE 7
9
Abs Crunch (Weighted)
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
3
Face Pull
2 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Prayer
2 Sets
15 Reps
@7
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7
7
Seated Row (Cable)
2 Sets
15 Reps
@7
8
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@7
9
Bicep Curl (Machine)
3 Sets
15 Reps
@7
10
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 3
1
Lying Leg Curl
3 Sets
15 Reps
@7
2
Belt Squat
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Leg Extension
3 Sets
15 Reps
@7
6
Leg Curl
3 Sets
15 Reps
@7
7
Seated Calf Raise
3 Sets
20 Reps
@7
8
Back Extension (Weighted)
2 Sets
20 Reps
@7
9
Abs Crunch (Weighted)
3 Sets
20 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
3 Sets
15 Reps
@8
2
Bench Press (Barbell)
3 Sets
15 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
5
Overhead Press (Machine)
2 Sets
15 Reps
@7.5
6
JM Press
2 Sets
15 Reps
@7
7
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Tricep Extension (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Abs Crunch (Weighted)
2 Sets
15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
15 Reps
@8
2
Bench Press (Barbell)
3 Sets
15 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
-
5
Overhead Press (Machine)
2 Sets
15 Reps
@7.5
6
JM Press
2 Sets
15 Reps
@7
7
Dip (Weighted)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Tricep Extension (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
10
Abs Crunch (Weighted)
2 Sets
15 Reps
-
Day 5
1
Lat Pulldown
3 Sets
15 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
15 Reps
@7
3
Face Pull
2 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
5
Lat Prayer
2 Sets
15 Reps
@7
6
Upright Row (Dumbbell)
2 Sets
15 Reps
@7
7
Seated Row (Cable)
2 Sets
15 Reps
@7
8
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@7
9
Bicep Curl (Machine)
3 Sets
15 Reps
@7
10
Back Extension (Weighted)
3 Sets
15 Reps
-
Day 6
1
Lying Leg Curl
3 Sets
15 Reps
@7
2
Belt Squat
3 Sets
8 Reps
@7
3
Leg Press
3 Sets
15 Reps
@8
4
Hip Abductor (Machine)
2 Sets
15 Reps
@7
5
Leg Extension
3 Sets
15 Reps
@7
6
Leg Curl
3 Sets
15 Reps
@7
7
Seated Calf Raise
3 Sets
20 Reps
@7
8
Back Extension (Weighted)
2 Sets
20 Reps
@7
9
Abs Crunch (Weighted)
3 Sets
20 Reps
@7