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BoostcampPNG

PPL/UL Split

by Sebastian Urbina
1 athletes joined

Program Description

I made this for myself. I am somewhat new so I don’t recommend following this but feel free to. Always open to advice.

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 25, 2026 05:03
  • Last Edited
    Feb 25, 2026 05:57
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
12.2%
Upper Back
10.9%
Lats
10.5%
Biceps
10.5%
Chest
8.7%
Middle Delts
6.1%
Quadriceps
5.2%
Hamstrings
5.2%
Adductors
3.5%
Calves
3.5%
Rear Delts
2.6%
Forearms
2.6%
Other
1.7%
Glutes
1.7%
Lower Back
0.9%
Abs
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
6-9 reps
RPE 9
2
Incline Bench Press (Dumbbell)
2
6-9 reps
RPE 9
3
Shoulder Press (Machine)
1
6-9 reps
RPE 10
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-9 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
2
6-9 reps
RPE 9
3
Single Arm Iso Row
2
6-9 reps
RPE 9
4
Reverse Pec Deck
1
6-9 reps
RPE 9
5
Preacher Curl (Machine)
2
6-9 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-9 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 8-9
3
Shoulder Press (Machine)
2
6-9 reps
RPE 8-9
4
Lateral Raise (Machine)
2
6-9 reps
RPE 8-9
5
Seated Dip (Machine)
2
6-9 reps
RPE 8-9
6
Tricep Extension (Machine)
2
6-9 reps
RPE 8-9
7
Lat Pulldown
3
6-9 reps
RPE 8-9
8
Chest Supported Row (Machine)
2
6-9 reps
RPE 8-9
9
Preacher Curl (Machine)
2
6-9 reps
RPE 9
10
Hammer Curl (Dumbbell)
1
6-9 reps
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
6-9 reps
RPE 9
2
Seated Hamstring Curl
2
6-9 reps
RPE 9.5
3
Leg Extension
2
6-9 reps
RPE 9.5
4
Hip Adductor (Machine)
2
6-9 reps
RPE 9
5
Calf Raise (Machine)
2
6-9 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Rest
1 Set
1440 mins
@10
Day 7
1
Rest
1 Set
1440 mins
@10
Day 1
1
Chest Fly (Machine)
2 Sets
6-9 Reps
@9
2
Incline Bench Press (Dumbbell)
2 Sets
6-9 Reps
@9
3
Shoulder Press (Machine)
1 Set
6-9 Reps
@10
4
Lateral Raise (Machine)
2 Sets
6-9 Reps
@8-9
5
Seated Dip (Machine)
2 Sets
6-9 Reps
@9
6
Tricep Extension (Machine)
2 Sets
6-9 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
6-9 Reps
@8
2
Seated Wide-Grip Row (Cable)
2 Sets
6-9 Reps
@9
3
Single Arm Iso Row
2 Sets
6-9 Reps
@9
4
Reverse Pec Deck
1 Set
6-9 Reps
@9
5
Preacher Curl (Machine)
2 Sets
6-9 Reps
@9
6
Hammer Curl (Dumbbell)
1 Set
6-9 Reps
@9
Day 3
1
Hack Squat
1 Set
6-9 Reps
@9
2
Seated Hamstring Curl
2 Sets
6-9 Reps
@9.5
3
Leg Extension
2 Sets
6-9 Reps
@9.5
4
Hip Adductor (Machine)
2 Sets
6-9 Reps
@9
5
Calf Raise (Machine)
2 Sets
6-9 Reps
@9
Day 5
1
Bench Press (Barbell)
1 Set
6-9 Reps
@8-9
2
Incline Bench Press (Dumbbell)
1 Set
6-9 Reps
@8-9
3
Shoulder Press (Machine)
2 Sets
6-9 Reps
@8-9
4
Lateral Raise (Machine)
2 Sets
6-9 Reps
@8-9
5
Seated Dip (Machine)
2 Sets
6-9 Reps
@8-9
6
Tricep Extension (Machine)
2 Sets
6-9 Reps
@8-9
7
Lat Pulldown
3 Sets
6-9 Reps
@8-9
8
Chest Supported Row (Machine)
2 Sets
6-9 Reps
@8-9
9
Preacher Curl (Machine)
2 Sets
6-9 Reps
@9
10
Hammer Curl (Dumbbell)
1 Set
6-9 Reps
@8-9
Day 6
1
Hack Squat
1 Set
6-9 Reps
@9
2
Seated Hamstring Curl
2 Sets
6-9 Reps
@9.5
3
Leg Extension
2 Sets
6-9 Reps
@9.5
4
Hip Adductor (Machine)
2 Sets
6-9 Reps
@9
5
Calf Raise (Machine)
2 Sets
6-9 Reps
@9