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Poverty Ghost’s Push Pull Legs

by Wale Osinubi
2 athletes joined

Program Description

Hypertrophy, hopefully. Stay safe.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 05, 2024 10:46
  • Last Edited
    Jun 18, 2025 11:20

Summary

Unlock your strength potential with Poverty Ghost’s Push Pull Legs program! Over 12 weeks, you'll engage in a balanced 6-day split that targets all major muscle groups through compound and isolation movements. Each session is designed to maximize your gains, focusing on progressive overload and proper form. Whether you're pulling heavy deadlifts or pushing through intense bench presses, this program will challenge you and elevate your fitness journey. Get ready to build muscle, increase strength, and transform your physique!
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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
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7