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BoostcampPNG

Bodybuilding Transformation Program Nippard

by Stephen E.
4 athletes joined

Program Description

Get stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 05, 2025 08:02
  • Last Edited
    Jun 16, 2025 04:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Incline Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Cable Crossover
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
Pull-Up (Weighted)
1
3
10 reps
8 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Pendlay Row
1
3
10 reps
8 reps
RPE 5
RPE 8
6A
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
6B
Bayesian Curl
3
10 reps
RPE 8
7
Military Press (Barbell)
3
10 reps
RPE 7
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Squat (Smith Machine)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Split Squat (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Lying Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Lat Pulldown
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 8
4A
Chest Supported Row (Machine)
1
3
12 reps
8 reps
RPE 5
RPE 8
4B
Arsenal Strength Bicep Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Seated Row (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
1-Arm 45° Cable Rear Delt Flye
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Cable Shrug
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Preacher Curl Machine
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Bench Press (Barbell)
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4A
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 5
RPE 8
4B
BOTTOM HALF DB FLY
1
3
15 reps
12 reps
RPE 5
RPE 8
5A
Lateral Raise (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Overhead Tricep Extension (Cable)
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Arsenal Strength Standing Chest Press
3
10 reps
RPE 8
6B
Tricep Kickback
3
10 reps
RPE 8
7A
Cable Crunch
3
12 reps
RPE 8
7B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
10 mins
-
2
Stretching
4
10 reps
-
3
Leg Press
1
1
3
12 reps
10 reps
8 reps
RPE 5
RPE 7
RPE 9
4
Reverse Lunge (Barbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
5A
Leg Curl
1
3
12 reps
10 reps
RPE 5
RPE 8
5B
Leg Extension
1
3
12 reps
10 reps
RPE 5
RPE 8
6A
Bulgarian Split Squat (Dumbbell)
1
3
12 reps
10 reps
RPE 5
RPE 8
6B
Standing Calf Raise
1
3
12 reps
10 reps
RPE 5
RPE 8
7A
Hip Abductor (Machine)
3
10 reps
RPE 8
7B
Hip Adductor (Machine)
3
10 reps
RPE 8
8A
Cable Crunch
3
12 reps
RPE 8
8B
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Stairmaster
1 Set
10 mins
-
2
Stretching
4 Sets
10 Reps
-
3
Incline Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@5
@7
@9
4A
Cable Crossover
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
4B
Pull-Up (Weighted)
1 Set
3 Sets
10 Reps
8 Reps
@5
@8
5A
Lateral Raise (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5B
Pendlay Row
1 Set
3 Sets
10 Reps
8 Reps
@5
@8
6A
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
6B
Bayesian Curl
3 Sets
10 Reps
@8
7
Military Press (Barbell)
3 Sets
10 Reps
@7
8A
Cable Crunch
3 Sets
12 Reps
@8
8B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 2
1
Stairmaster
1 Set
10 mins
-
2
Stretching
4 Sets
10 Reps
-
3
Squat (Smith Machine)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@5
@7
@9
4
Split Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5A
Lying Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5B
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6A
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6B
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
7A
Cable Crunch
3 Sets
12 Reps
@8
7B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 3
1
Stairmaster
1 Set
10 mins
-
2
Stretching
4 Sets
10 Reps
-
3
Lat Pulldown
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@5
@7
@8
4A
Chest Supported Row (Machine)
1 Set
3 Sets
12 Reps
8 Reps
@5
@8
4B
Arsenal Strength Bicep Curl
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5A
Seated Row (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5B
1-Arm 45° Cable Rear Delt Flye
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6A
Cable Shrug
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6B
Preacher Curl Machine
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
7A
Cable Crunch
3 Sets
12 Reps
@8
7B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 4
1
Stairmaster
1 Set
10 mins
-
2
Stretching
4 Sets
10 Reps
-
3
Bench Press (Barbell)
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@5
@7
@9
4A
Shoulder Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
4B
BOTTOM HALF DB FLY
1 Set
3 Sets
15 Reps
12 Reps
@5
@8
5A
Lateral Raise (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6A
Arsenal Strength Standing Chest Press
3 Sets
10 Reps
@8
6B
Tricep Kickback
3 Sets
10 Reps
@8
7A
Cable Crunch
3 Sets
12 Reps
@8
7B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
Day 5
1
Stairmaster
1 Set
10 mins
-
2
Stretching
4 Sets
10 Reps
-
3
Leg Press
1 Set
1 Set
3 Sets
12 Reps
10 Reps
8 Reps
@5
@7
@9
4
Reverse Lunge (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5A
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
5B
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6A
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
6B
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@5
@8
7A
Hip Abductor (Machine)
3 Sets
10 Reps
@8
7B
Hip Adductor (Machine)
3 Sets
10 Reps
@8
8A
Cable Crunch
3 Sets
12 Reps
@8
8B
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8