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UL Mass gains

by Julle Jacobs

Program Description

An easy beginner/intermediate friendly upper lower split.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 21, 2024 01:09
  • Last Edited
    Jun 18, 2025 08:45

Summary

Unlock your potential with the UL Mass Gains program, a comprehensive 16-week journey designed for serious lifters looking to build muscle and strength. Training four days a week, you'll focus on targeted upper and lower body workouts that incorporate a mix of machines and free weights, ensuring balanced development. Each session is crafted to push your limits with progressive overload, helping you achieve impressive gains. Get ready to transform your physique and elevate your lifting game!
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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
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9
3
Lat Pulldown
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Bicep Curl (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
6
Tricep Rope Push Down (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
Day 2
1
Hack Squat
1 Set
1 Set
2 Sets
4-6 Reps
4-6 Reps
4-8 Reps
@6
@8
@9.5
2
Leg Press
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
3
Leg Curl
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Leg Extension
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Standing Calf Raise
1 Set
3 Sets
6-8 Reps
4-10 Reps
@6
@9.5
6
Hip Adductor (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
Day 4
1
Hack Squat
1 Set
1 Set
2 Sets
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9.5
2
Leg Extension
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Lying Leg Curl
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Standing Calf Raise
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
6
Hip Adductor (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
Day 3
1
Chest Press (Machine)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
3
Seated Row (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5