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Jerv's UL

by Ooaahs gude leil nga
1 athletes joined

Program Description

Athletic Performance and Hypertrophy.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 02, 2025 10:46
  • Last Edited
    Jun 18, 2025 01:01

Summary

Unlock your strength potential with Jerv's UL, an 18-week powerbuilding program designed for dedicated lifters. With five training days each week, you'll engage in a balanced mix of upper and lower body workouts that focus on hypertrophy and strength gains. Each session includes targeted exercises like Lat Pulldowns, Romanian Deadlifts, and Cable Flys, ensuring a comprehensive approach to muscle development. Get ready to challenge yourself and elevate your performance as you build a solid foundation for your fitness journey!
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-10 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
9
Bayesian Curl
3
6-10 reps
RPE 9-10
10
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
2
Jefferson Curl
2
10-16 reps
RPE 7-9
3
Side Plank
2
AMRAP
-
4
Hip Thrust (Barbell)
2
4-6 reps
RPE 8-10
5
Pallof Press
2
15-25 reps
-
6
Squat (Barbell)
2
4-6 reps
RPE 7-10
7
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
8
Suitcase Carry
3
0.5 mins
RPE 7-10
9
Tibialis Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
0.5 mins
-
2
Shoulder External Rotators Iso
2
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3
7-10 reps
RPE 8-9
4
Kelso Shrug
2
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
3
5-8 reps
RPE 8-9.5
6
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 9-10
7
Rear Delt Fly (Cable)
2
15-25 reps
RPE 7-10
8
Overhead Tricep Extension (Cable)
3
7-10 reps
RPE 8-10
9
Reverse Bicep Curl (EZ Bar)
2
7-12 reps
RPE 7-9
10
Bayesian Curl
3
6-10 reps
RPE 9-10
11
Hyperextension
2
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
5-10 reps
RPE 8-10
2
Plank
2
AMRAP
-
3
Seated Hamstring Curl
3
5-10 reps
RPE 6-10
4
Calf Raise (Leg Press)
3
7-15 reps
RPE 8-10
5
Cable Adductor
2
6-12 reps
RPE 7-10
6
KB Hipflexor Raise
3
5-10 reps
RPE 8-10
7
Squat (Barbell)
2
7-12 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Reverse Wrist Curl (Dumbbell)
3
9-16 reps
RPE 7-9
1B
Wrist Curls
3
9-16 reps
RPE 7-9
2
Lateral Banded Walk
2
0.5 mins
RPE 7-9
3
Weighted Internal Rotations
2
AMRAP
-
4
Frog Stretch
2
AMRAP
-
Week 1
1 / 18 Weeks
Day 1
1
Arm Circle
1 Set
0.5 mins
-
2
Shoulder External Rotators Iso
2 Sets
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3 Sets
7-10 Reps
@8-9
4
Kelso Shrug
2 Sets
8-12 Reps
@8-9
5
Chest Fly (Cable)
3 Sets
5-8 Reps
@8-9.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-10 Reps
@9-10
7
Rear Delt Fly (Cable)
2 Sets
15-25 Reps
@7-10
8
Reverse Bicep Curl (EZ Bar)
2 Sets
7-12 Reps
@7-9
9
Bayesian Curl
3 Sets
6-10 Reps
@9-10
10
Overhead Tricep Extension (Cable)
3 Sets
7-10 Reps
@8-10
11
Hyperextension
2 Sets
8-15 Reps
@7-9
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7-10
2
Jefferson Curl
2 Sets
10-16 Reps
@7-9
3
Side Plank
2 Sets
AMRAP
-
4
Hip Thrust (Barbell)
2 Sets
4-6 Reps
@8-10
5
Pallof Press
2 Sets
15-25 Reps
-
6
Squat (Barbell)
2 Sets
4-6 Reps
@7-10
7
KB Hipflexor Raise
3 Sets
5-10 Reps
@8-10
8
Suitcase Carry
3 Sets
0.5 mins
@7-10
9
Tibialis Raise
3 Sets
AMRAP
-
Day 3
1
Arm Circle
1 Set
0.5 mins
-
2
Shoulder External Rotators Iso
2 Sets
0.5 mins
-
3
Lat Pulldown (Neutral Grip)
3 Sets
7-10 Reps
@8-9
4
Kelso Shrug
2 Sets
8-12 Reps
@8-9
5
Chest Fly (Cable)
3 Sets
5-8 Reps
@8-9.5
6
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@9-10
7
Rear Delt Fly (Cable)
2 Sets
15-25 Reps
@7-10
8
Overhead Tricep Extension (Cable)
3 Sets
7-10 Reps
@8-10
9
Reverse Bicep Curl (EZ Bar)
2 Sets
7-12 Reps
@7-9
10
Bayesian Curl
3 Sets
6-10 Reps
@9-10
11
Hyperextension
2 Sets
8-15 Reps
@7-9
Day 4
1
Leg Extension
3 Sets
5-10 Reps
@8-10
2
Plank
2 Sets
AMRAP
-
3
Seated Hamstring Curl
3 Sets
5-10 Reps
@6-10
4
Calf Raise (Leg Press)
3 Sets
7-15 Reps
@8-10
5
Cable Adductor
2 Sets
6-12 Reps
@7-10
6
KB Hipflexor Raise
3 Sets
5-10 Reps
@8-10
7
Squat (Barbell)
2 Sets
7-12 Reps
@8-10
Day 5
1A
Reverse Wrist Curl (Dumbbell)
3 Sets
9-16 Reps
@7-9
1B
Wrist Curls
3 Sets
9-16 Reps
@7-9
2
Lateral Banded Walk
2 Sets
0.5 mins
@7-9
3
Weighted Internal Rotations
2 Sets
AMRAP
-
4
Frog Stretch
2 Sets
AMRAP
-