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Pure hypertrophy

by Soul
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5.0
(1 rating)

Program Description

Pure hypertrophy program

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 19, 2024 09:51
  • Last Edited
    Jun 18, 2025 11:47

Summary

Unleash your muscle-building potential with the **Pure Hypertrophy** program! Over the course of 10 weeks, you'll engage in a focused 5-day training split designed to maximize muscle growth through targeted exercises. Each session combines compound and isolation movements to effectively stimulate all major muscle groups, ensuring balanced development. With a blend of machines and cables, this program is perfect for anyone looking to elevate their physique and strength. Get ready to push your limits and see real results!
Muscle Engagement
Front
Back
MuscleSet
Chest
11%
Triceps
10.8%
Lats
9%
Upper Back
8.9%
Hamstrings
8.6%
Biceps
7.7%
Quadriceps
7.6%
Front Delts
7.2%
Middle Delts
7.1%
Adductors
4.9%
Glutes
4.7%
Calves
4.3%
Abs
2.8%
Rear Delts
2.3%
Abductors
1.3%
Lower Back
1%
Forearms
0.9%
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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
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pullaround Cross Body
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Chest Press (Machine)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Lat Prayer
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
1 Arm Lat Pullin
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Hack Squat
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Squat (Smith Machine)
1
1
1
4 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Decline Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Concentration Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Y Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Rear Delt Fly (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Leg Press
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 7-8
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Lunge (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Glute-Ham Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Spider Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
8-12 reps
-
2
Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Reverse Bicep Curl (EZ Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Cable Crunch
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Cable Y Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pullaround Cross Body
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Incline Chest Press (Machine)
3 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Lat Prayer
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Hack Squat
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@9
@9
@10
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Shoulder Press (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Decline Bench Press (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Seated Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7-8
4
Hip Adductor (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 5
1
Chest Fly (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Spider Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10