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TenBux2

by Jared Tuttle
4 athletes joined

Program Description

to make ten dollars again

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 10, 2024 02:08
  • Last Edited
    Sep 29, 2025 07:58

Summary

**TenBux2** is a comprehensive 12-week workout program designed to elevate your strength and physique through a balanced routine. With four training days each week, you'll focus on both upper and lower body workouts, utilizing a variety of machines and free weights to target all major muscle groups. Expect to engage in exercises like the Smith Machine Incline Bench Press and Hack Squat, ensuring a well-rounded approach to building muscle and enhancing endurance. Get ready to commit and transform your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.5%
Triceps
11.6%
Quadriceps
11.3%
Upper Back
9.8%
Chest
8.2%
Lats
8%
Front Delts
7.7%
Middle Delts
7.6%
Glutes
7.4%
Lower Back
5.9%
Biceps
5.6%
Abs
3%
Rear Delts
0.9%
Forearms
0.6%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
2
6-8 reps
10-15 reps
RPE 9
RPE 8
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Shrug (Barbell)
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
RPE 9
2
Leg Extension
3
8-12 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Leg Curl
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2 Sets
6-8 Reps
10-15 Reps
@9
@8
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@8
Day 2
1
Hack Squat
4 Sets
6-8 Reps
@9
2
Leg Extension
3 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
8-12 Reps
@9
6
Bicep Curl (Barbell)
1 Set
10-15 Reps
@8
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
2
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9
3
Shrug (Barbell)
3 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Hammer Curl
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
Day 4
1
Hack Squat
4 Sets
6-8 Reps
@9
2
Leg Extension
3 Sets
8-12 Reps
@9
3
Lat Pulldown
3 Sets
8-12 Reps
@9
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Leg Curl
3 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8