Program Description
Build muscle as a intermediate lifter. Lyle's template is followed to a fault, however I have swapped some movements to ones I like and added neck + forearm training. Feel free to do the same, but keep the prime movers in their respective places! Do supersets if pressed for time, that will bring the workouts down to just under an hour!
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedNov 16, 2025 11:57
- Last EditedNov 23, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.5%
Quadriceps
9%
Glutes
9%
Triceps
8.4%
Front Delts
7.6%
Upper Back
7.2%
Lats
6.6%
Chest
6.4%
Biceps
5.7%
Lower Back
5.3%
Abs
5.3%
Neck
4.5%
Rear Delts
4.2%
Middle Delts
3.9%
Forearms
3.9%
Calves
3.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
2
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seated Row (Cable)
3
8 reps
RPE 9
2A
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9
2B
Pullover (Dumbbell)
3
12 reps
RPE 9
3A
Lateral Raise (Dumbbell)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
RPE 9
5B
Neck Extension
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8 reps
RPE 9
1B
Calf Raise (Leg Press)
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Leg Curl
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
2
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
2
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Larsen Press (Smith Machine)
3
8 reps
RPE 9
1B
Seal Row
3
8 reps
RPE 9
2A
Pec Deck (Machine)
2
12 reps
RPE 9
2B
Underhand Lat Pulldown
3
12 reps
RPE 9
3A
AD Press (Smith Machine)
3
10 reps
RPE 9
3B
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 9
4A
Bicep Curl (EZ Bar)
3
12 reps
RPE 9
4B
JM Press (Smith Machine)
2
12 reps
RPE 9
5A
Neck Curl
2
12 reps
-
5B
Neck Extension
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
3
8 reps
RPE 9
1B
Standing Calf Raise
3
8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3A
Leg Extension
2
12 reps
RPE 9
3B
Hip Thrust (Machine)
2
12 reps
RPE 9
4A
Wrist Curls
2
12 reps
RPE 9
4B
Wrist extension (cable)
2
12 reps
RPE 9
5A
Cable Crunch
2
12 reps
RPE 9
5B
Hyperextension
2
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1A
Larsen Press (Smith Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
1B
Seated Row (Cable)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9
@9
2B
Pullover (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9
@9
3A
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3B
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4A
Preacher Curl (EZ Bar)1 Set
1 Set
12 Reps
12 Reps
@9
@9
4B
Overhead Tricep Extension (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@9
5A
Neck Curl1 Set
1 Set
12 Reps
12 Reps
@9
@9
5B
Neck Extension1 Set
1 Set
12 Reps
12 Reps
-
-
Day 2
1A
Hack Squat1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
1B
Calf Raise (Leg Press)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3A
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9
@9
3B
Leg Curl1 Set
1 Set
12 Reps
12 Reps
@9
@9
4A
Wrist Curls1 Set
1 Set
12 Reps
12 Reps
@9
@9
4B
Wrist extension (cable)1 Set
1 Set
12 Reps
12 Reps
@9
@9
5A
Cable Crunch1 Set
1 Set
12 Reps
12 Reps
@9
@9
5B
Hyperextension1 Set
1 Set
12 Reps
12 Reps
@9
@9
Day 3
1A
Larsen Press (Smith Machine)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
1B
Seal Row1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2A
Pec Deck (Machine)1 Set
1 Set
12 Reps
12 Reps
@9
@9
2B
Underhand Lat Pulldown1 Set
1 Set
12 Reps
12 Reps
@9
@9
3A
AD Press (Smith Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
3B
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
4A
Bicep Curl (EZ Bar)1 Set
1 Set
12 Reps
12 Reps
@9
@9
4B
JM Press (Smith Machine)1 Set
1 Set
12 Reps
12 Reps
@9
@9
5A
Neck Curl1 Set
1 Set
12 Reps
12 Reps
-
-
5B
Neck Extension1 Set
1 Set
12 Reps
12 Reps
-
-
Day 4
1A
Belt Squat1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
1B
Standing Calf Raise1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3A
Leg Extension1 Set
1 Set
12 Reps
12 Reps
@9
@9
3B
Hip Thrust (Machine)1 Set
1 Set
12 Reps
12 Reps
@9
@9
4A
Wrist Curls1 Set
1 Set
12 Reps
12 Reps
@9
@9
4B
Wrist extension (cable)1 Set
1 Set
12 Reps
12 Reps
@9
@9
5A
Cable Crunch1 Set
1 Set
12 Reps
12 Reps
@9
@9
5B
Hyperextension1 Set
1 Set
12 Reps
12 Reps
@9
@9