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BoostcampPNG

Law of Accumulation

by Julian S.

Program Description

If you have further questions or want 1 to 1 coaching, message me on Instagram: 》@_ijuliani_《 This is a very effective Split to build muscle. Its based on Science based Lifting. Everything from exercise selection to setup or Rep Range is perfectly thought through and backed up by Science. Of course you can always change up a few things based on your body, strenghts and weaknesses. Further: The explaination is on german, but its still simple enough to understand.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2026 03:43
  • Last Edited
    Feb 21, 2026 07:12
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
11.1%
Lats
9%
Biceps
8.7%
Middle Delts
8.3%
Front Delts
6.9%
Hamstrings
6.3%
Chest
5.6%
Calves
5.6%
Rear Delts
4.2%
Forearms
4.2%
Abs
3.8%
Quadriceps
3.5%
Glutes
3.1%
Adductors
2.4%
Other
2.1%
Lower Back
2.1%
Cardio
1.4%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
3
Seated Cable Chest Press
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Shoulder Press (Machine)
1
1
8 reps
6 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
2
12 reps
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
1
8 reps
RPE 8
3
Single Arm Iso Row
2
2
2
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
4
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
5
Back Extension
1
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
10 reps
8 reps
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
RPE 6
2
Incline Cable Chest Press
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Pull-Up (Weighted)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Single Arm Rear Delt Cable Fly
2
2
12 reps
10 reps
RPE 8.5
RPE 9
5
Single Arm Overhead Tricep Extension
2
2
12 reps
10 reps
RPE 10
RPE 10
6
Bayesian Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
7
Shrug (Dumbbell)
1
1
15 reps
12 reps
RPE 10
RPE 10
8
Wrist Curls
2
2
12 reps
10 reps
RPE 10
RPE 10
9
Wrist Extension (Dumbbell)
1
1
12 reps
10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Squat (Smith Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 10
RPE 10
RPE 10
4
Calf Raise (Leg Press)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
RPE 10
5
Hip Adductor (Machine)
1
1
12 reps
10 reps
RPE 10
RPE 10
6
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 8
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Walk
1 Set
5 mins
@6
2
Pull-Up (Weighted)
1 Set
8 Reps
@8
3
Single Arm Iso Row
2 Sets
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
5
Back Extension
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@8
@8
@8
6
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
Day 1
1
Walk
1 Set
5 mins
@6
2
Incline Cable Chest Press
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
3
Seated Cable Chest Press
1 Set
1 Set
10 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Walk
1 Set
5 mins
@6
2
Incline Cable Chest Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Single Arm Rear Delt Cable Fly
2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
5
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
6
Bayesian Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
7
Shrug (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@10
@10
8
Wrist Curls
2 Sets
2 Sets
12 Reps
10 Reps
@10
@10
9
Wrist Extension (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@10
@10
Day 3
1
Cycling
1 Set
5 mins
@6
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
10 Reps
8 Reps
@10
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
5
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@10
Day 5
1
Cycling
1 Set
5 mins
@6
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@10
@10
@10
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
@10
@10
@10
@10
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@10