Program Description
We get big
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length9 weeks
- Time Per Workout70 minutes
- CreatedApr 23, 2024 03:59
- Last EditedJun 18, 2025 09:18

Summary
Get ready to unveil your best self with the "Pool Ready in 9 Weeks" program! This comprehensive 5-day-a-week training plan is designed to sculpt your body and boost your confidence just in time for summer. Over the course of 9 weeks, you'll engage in a variety of targeted exercises, including chin-ups, leg presses, and tricep extensions, all aimed at building strength and enhancing muscle definition. With a full gym at your disposal, you'll have everything you need to transform your physique and feel great in your swimwear. Dive in and make waves this season!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
3
12 reps
RPE 8
2
Dip (Assisted)
3
12 reps
RPE 8
3
Seated Dumbbell Curl
3
8 reps
RPE 9.5
4
Concentration Curl
3
12 reps
RPE 9.5
5
Tricep Extension (Cable)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
T-Bar Row
3
12 reps
RPE 9.5
8
Lateral Raise (Cable)
6
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
12 reps
RPE 9.5
4
Seated Hamstring Curl
3
12 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
8 reps
RPE 9.5
2
Preacher Curl (Barbell)
3
12 reps
RPE 9.5
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Tricep Extension (Cable)
3
12 reps
RPE 9.5
5
Tricep Extension (Barbell)
3
12 reps
RPE 9.5
6
Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9.5
RPE 9.5
RPE 9.5
7
Lat Pulldown
3
8 reps
RPE 9.5
8
Lateral Raise (Cable)
3
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Hammer Curl
3
12 reps
RPE 9.5
3
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
4
Lat Pulldown
3
12 reps
RPE 9.5
5
Chest Fly (Machine)
3
15 reps
RPE 9.5
6
Lateral Raise (Cable)
3
15 reps
RPE 9.5
7
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
8
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
12 reps
RPE 9.5
2
Front Raise
3
12 reps
RPE 9.5
3
Hammer Curl
3
12 reps
RPE 9.5
4
Bicep Curl (EZ Bar)
3
8 reps
RPE 9.5
5
Lat Pulldown
3
12 reps
RPE 9.5
6
Chest Fly (Machine)
3
15 reps
RPE 9.5
7
Lateral Raise (Cable)
3
15 reps
RPE 9.5
8
Bent Over Row (Barbell)
3
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9.5
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9.5
3
Back Extension
3
8 reps
RPE 9.5
4
Leg Extension
3
8 reps
RPE 9.5
5
Hip Abductor (Machine)
3
15 reps
RPE 9.5
Week 1
1 / 9 Weeks
Day 1
1
Chin-Up (Assisted)3 Sets
12 Reps
@8
2
Dip (Assisted)3 Sets
12 Reps
@8
3
Seated Dumbbell Curl3 Sets
8 Reps
@9.5
4
Concentration Curl3 Sets
12 Reps
@9.5
5
Tricep Extension (Cable)3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)3 Sets
12 Reps
@9.5
7
T-Bar Row3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)6 Sets
15 Reps
@9.5
Day 2
1
Leg Press3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9.5
3
Back Extension3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl3 Sets
8 Reps
@9.5
2
Preacher Curl (Barbell)3 Sets
12 Reps
@9.5
3
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
@9.5
4
Tricep Extension (Cable)3 Sets
12 Reps
@9.5
5
Tricep Extension (Barbell)3 Sets
12 Reps
@9.5
6
Bench Press (Dumbbell)1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9.5
@9.5
@9.5
7
Lat Pulldown3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)3 Sets
15 Reps
@9.5
Day 5
1
Hack Squat3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9.5
3
Back Extension3 Sets
8 Reps
@9.5
4
Leg Extension3 Sets
8 Reps
@9.5
5
Hip Abductor (Machine)3 Sets
15 Reps
@9.5
Day 4
1
Tricep Extension (Cable)3 Sets
12 Reps
@9.5
2
Hammer Curl3 Sets
12 Reps
@9.5
3
Bicep Curl (EZ Bar)3 Sets
8 Reps
@9.5
4
Lat Pulldown3 Sets
12 Reps
@9.5
5
Chest Fly (Machine)3 Sets
15 Reps
@9.5
6
Lateral Raise (Cable)3 Sets
15 Reps
@9.5
7
Bent Over Row (Barbell)3 Sets
8 Reps
@9.5
8
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
@9.5