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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!
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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