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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
    Aug 09, 2025 08:23

Summary

Transform your physique with Hari's Program, a comprehensive 12-week training plan designed for serious lifters. Committing just 5 days a week, you'll tackle targeted push and pull workouts that focus on building strength and muscle through a variety of machine and cable exercises. Each session is crafted to maximize intensity and results, ensuring you push your limits while maintaining proper form. Get ready to elevate your fitness game and achieve the results you've always wanted!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
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