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BoostcampPNG

Heckan's Torso Limbs

by Simon
2 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
    Aug 28, 2025 03:36
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
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
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
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