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Science based UPPER LOWER - trstnn.lifts

by Lachlan F.

Program Description

A 4x a week science based spilt that targets each muscle group 2x per week

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 07, 2026 08:17
  • Last Edited
    Feb 14, 2026 10:26
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10%
Lats
10%
Front Delts
8.4%
Triceps
8.4%
Hamstrings
8.4%
Biceps
6.7%
Chest
6.7%
Forearms
6.7%
Quadriceps
5.9%
Glutes
5.9%
Abs
5.4%
Middle Delts
5%
Calves
5%
Lower Back
2.1%
Abductors
2.1%
Rear Delts
1.7%
Adductors
1.7%
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BlogBannerPC
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
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
High Row
2
4-8 reps
RPE 9
4
Chest Fly (Machine)
2
4-8 reps
RPE 9
5
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
6
Lateral Raise (Cable)
2
4-8 reps
RPE 9
7
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
8
Single Arm Pushdown
2
4-8 reps
RPE 9
9
Seated Dip (Machine)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-8 reps
RPE 9
2
Hack Squat
2
4-8 reps
RPE 9
3
Leg Curl
2
4-8 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Pushdown
2
4-8 reps
RPE 9
2
Seated Dip (Machine)
1
4-8 reps
RPE 9
3
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
4
High Row
2
4-8 reps
RPE 9
5
T-Bar Row
2
4-8 reps
RPE 9
6
Chest Fly (Machine)
2
4-8 reps
RPE 9
7
Incline Bench Press (Smith Machine)
1
4-8 reps
RPE 9
8
Lateral Raise (Cable)
2
4-8 reps
RPE 9
9
Shoulder Press (Plate Loaded)
1
4-8 reps
RPE 9
10
Preacher Curl (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
4-8 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
RPE 9
3
Leg Extension
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-8 reps
RPE 9
5
Hip Adductor (Machine)
1
4-8 reps
RPE 9
6
Hip Abductor (Machine)
1
4-8 reps
RPE 9
7
Calf Raise (Leg Press)
3
4-8 reps
RPE 9
8
Cable Crunch
2
4-8 reps
RPE 9
9
Reverse Wrist Curl (Dumbbell)
2
4-8 reps
RPE 9
10
Wrist Extension (Dumbbell)
1
4-8 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
T-Bar Row
2 Sets
4-8 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
@9
3
High Row
2 Sets
4-8 Reps
@9
4
Chest Fly (Machine)
2 Sets
4-8 Reps
@9
5
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@9
6
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
7
Shoulder Press (Plate Loaded)
1 Set
4-8 Reps
@9
8
Single Arm Pushdown
2 Sets
4-8 Reps
@9
9
Seated Dip (Machine)
1 Set
4-8 Reps
@9
10
Preacher Curl (Machine)
2 Sets
4-8 Reps
@9
Day 3
1
Single Arm Pushdown
2 Sets
4-8 Reps
@9
2
Seated Dip (Machine)
1 Set
4-8 Reps
@9
3
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
@9
4
High Row
2 Sets
4-8 Reps
@9
5
T-Bar Row
2 Sets
4-8 Reps
@9
6
Chest Fly (Machine)
2 Sets
4-8 Reps
@9
7
Incline Bench Press (Smith Machine)
1 Set
4-8 Reps
@9
8
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
9
Shoulder Press (Plate Loaded)
1 Set
4-8 Reps
@9
10
Preacher Curl (Machine)
2 Sets
4-8 Reps
@9
Day 2
1
Leg Extension
2 Sets
4-8 Reps
@9
2
Hack Squat
2 Sets
4-8 Reps
@9
3
Leg Curl
2 Sets
4-8 Reps
@9
4
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
5
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
6
Hip Abductor (Machine)
1 Set
4-8 Reps
@9
7
Calf Raise (Leg Press)
3 Sets
4-8 Reps
@9
8
Cable Crunch
2 Sets
4-8 Reps
@9
9
Reverse Wrist Curl (Dumbbell)
2 Sets
4-8 Reps
@9
10
Wrist Extension (Dumbbell)
1 Set
4-8 Reps
@9
Day 4
1
Seated Hamstring Curl
2 Sets
4-8 Reps
-
2
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
3
Leg Extension
2 Sets
4-8 Reps
@9
4
Leg Press (45 Degrees)
1 Set
4-8 Reps
@9
5
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
6
Hip Abductor (Machine)
1 Set
4-8 Reps
@9
7
Calf Raise (Leg Press)
3 Sets
4-8 Reps
@9
8
Cable Crunch
2 Sets
4-8 Reps
@9
9
Reverse Wrist Curl (Dumbbell)
2 Sets
4-8 Reps
@9
10
Wrist Extension (Dumbbell)
1 Set
4-8 Reps
@9