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Hari's Program

by Hari M.

Program Description

This is a intermediate training program aimed for muscle and strength building.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 14, 2025 04:48
  • Last Edited
    Jul 14, 2025 05:41
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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 Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Pec Deck (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Dip (Assisted)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Shoulder Press (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
7
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
4
Seated Row (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Preacher Curl (EZ Bar)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Bicep Curl (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
2
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Hack Squat
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
5
Leg Curl
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
6
Seated Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
8
Rear Delt Fly (Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Standing Pullover (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Lateral Raise (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
T-Bar Row
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Bayesian Curl
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
2
Romanian Deadlift (Barbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
4
Standing Calf Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6.5
RPE 8.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
6
Cable Crunch
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
7
Leg Raise (Captain's Chair)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 8.5
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
2
Pec Deck (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
3
Dip (Assisted)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
5
Lateral Raise (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@8.5
7
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
Day 2
1
Lat Pulldown (Single Arm)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
3
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
4
Seated Row (Cable)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
Day 3
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
2
Hip Abductor (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
3
Leg Extension
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
4
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
5
Leg Curl
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
6
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
Day 5
1
Hip Abductor (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
5
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
6
Cable Crunch
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
7
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
3
Lateral Raise (Machine)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
4
T-Bar Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
5
Bayesian Curl
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6.5
@8.5
@10
7
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10
8
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6.5
@8.5
@10