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Heckan's Torso Limbs

by Simon
3 athletes joined

Program Description

Tweaked upper lower for better growth. Aim for 4-10 reps as long as you reach failure (0 rir)

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 22, 2025 04:25
  • Last Edited
    Sep 06, 2025 05:38

Summary

Dive into Heckan's Torso Limbs, an 18-week program designed to sculpt and strengthen your upper and lower body with a balanced approach. Committing just four days a week, you'll engage in targeted exercises like Single Arm Tricep Extensions and Barbell Squats, ensuring comprehensive muscle activation. This program is perfect for lifters looking to enhance their strength and definition while mastering essential movements. Get ready to transform your physique and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Front Delts
9.7%
Middle Delts
9.7%
Quadriceps
7.3%
Chest
7.3%
Lats
7.3%
Upper Back
7.3%
Abs
6.3%
Hamstrings
6.3%
Glutes
5.8%
Biceps
4.9%
Calves
4.9%
Forearms
3.4%
Adductors
3.4%
Abductors
2.4%
Lower Back
1.5%
Rear Delts
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Wrist Curls
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2
Keenan Flaps
2
8 reps
RPE 10
3
Saggital Flaps
1
8 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
5
Kelso Shrug
2
8 reps
RPE 10
6
Lateral Raise (Cable)
2
8 reps
RPE 10
7
Cable Crunches
2
12 reps
RPE 10
8
Chest Press (Machine)
1
8 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Hack Squat
1
8 reps
RPE 10
6
Leg Extension
2
8 reps
RPE 10
7
JM Press (Smith Machine)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
2
Leg Curl
1
8 reps
RPE 10
3
Preacher Curl (Dumbbell)
2
8 reps
RPE 10
4
Calf Raise (Leg Press)
2
8 reps
RPE 10
5
Leg Extension
2
8 reps
RPE 10
6
JM Press (Smith Machine)
1
8 reps
RPE 10
7
Squat (Barbell)
1
8 reps
RPE 10
8
Stiff Leg Deadlift
1
8 reps
RPE 10
9
Hip Adductor (Machine)
1
8 reps
RPE 10
10
Hip Abductor (Machine)
1
8 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
2
Leg Curl
1 Set
8 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
8 Reps
@10
5
Leg Extension
2 Sets
8 Reps
@10
6
JM Press (Smith Machine)
1 Set
8 Reps
@10
7
Squat (Barbell)
1 Set
8 Reps
@10
8
Stiff Leg Deadlift
1 Set
8 Reps
@10
9
Hip Adductor (Machine)
1 Set
8 Reps
@10
10
Hip Abductor (Machine)
1 Set
8 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Keenan Flaps
2 Sets
8 Reps
@10
3
Saggital Flaps
1 Set
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
5
Kelso Shrug
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
Cable Crunches
2 Sets
12 Reps
@10
8
Chest Press (Machine)
1 Set
8 Reps
@10
9
Wrist Curls
1 Set
8 Reps
@10
Day 3
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2
Keenan Flaps
2 Sets
8 Reps
@10
3
Saggital Flaps
1 Set
8 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
5
Kelso Shrug
2 Sets
8 Reps
@10
6
Lateral Raise (Cable)
2 Sets
8 Reps
@10
7
Cable Crunches
2 Sets
12 Reps
@10
8
Chest Press (Machine)
1 Set
8 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
8 Reps
@10
Day 4
1
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10
2
Leg Curl
1 Set
8 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
8 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
8 Reps
@10
5
Leg Extension
2 Sets
8 Reps
@10
6
JM Press (Smith Machine)
1 Set
8 Reps
@10
7
Squat (Barbell)
1 Set
8 Reps
@10
8
Stiff Leg Deadlift
1 Set
8 Reps
@10
9
Hip Adductor (Machine)
1 Set
8 Reps
@10
10
Hip Abductor (Machine)
1 Set
8 Reps
@10