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Pool Ready in 9 Weeks

by Hunter Z.
2 athletes joined

Program Description

We get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 23, 2024 03:59
  • Last Edited
    Jun 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!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14.4%
Triceps
11.7%
Glutes
10.5%
Lats
9.5%
Upper Back
8.8%
Quadriceps
8.8%
Front Delts
7.7%
Middle Delts
7.2%
Hamstrings
5.3%
Chest
4.6%
Lower Back
4.2%
Abductors
3.9%
Forearms
1.8%
Rear Delts
1.4%
Abs
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
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 Curl
3 Sets
8 Reps
@9.5
4
Concentration Curl
3 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 Row
3 Sets
12 Reps
@9.5
8
Lateral Raise (Cable)
6 Sets
15 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
12 Reps
@9.5
4
Seated Hamstring Curl
3 Sets
12 Reps
@9.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@9.5
Day 3
1
Seated Dumbbell Curl
3 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 Pulldown
3 Sets
8 Reps
@9.5
8
Lateral Raise (Cable)
3 Sets
15 Reps
@9.5
Day 5
1
Hack Squat
3 Sets
8 Reps
@9.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9.5
3
Back Extension
3 Sets
8 Reps
@9.5
4
Leg Extension
3 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 Curl
3 Sets
12 Reps
@9.5
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@9.5
4
Lat Pulldown
3 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