logo
BoostcampPNG

My BB Transform System

by Joe S.

Program Description

Perform a full general warm-up and exercise-specific warm-up every workout as outlined below (should only take 5-10 mins max) General Warm-Up: Perform the following general warm-up before every workout (5-10 mins max) 5-10 minutes Light cardio on machine on your choice of machine (treadmill, stairmaster, elliptical, bike, etc.) 10 reps per side Arm Swings 15 reps per side Arm Circles 10 reps per side Front-to-Back Leg Swings 10 reps per side Side-to-Side Leg Swings 10 reps per side Cable External Rotation (optional) Exercise-Specific Warm-Up Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program 1 Warm-Up Set Listed Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose) 2 Warm-Up Sets Listed Perform a mini warm-up pyramid: Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps 3 Warm-Up Sets Listed Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps 4 Warm-Up Sets Listed Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~60% of planned working weight for 4-6 reps Warm-Up Set #3 = ~75% of planned working weight for 3-5 reps Warm-Up Set #4 = ~85% of planned working weight for 2-4 reps Note that for the first week of the program, most sets are taken to an RPE of ~7-9. This means you will be leaving 1-3 reps in the tank on most exercises. This only lasts for the first week (to serve as a deload/intro week). After the first week, the intensity will increase and you’ll start taking the last set of every exercise to failure.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 23, 2025 05:45
  • Last Edited
    Oct 24, 2025 10:16

Summary

Transform your physique with the My BB Transform System, a comprehensive 12-week program designed for those ready to push their limits. With five training days each week, you'll alternate between upper and lower strength workouts, focusing on hypertrophy and functional strength. This program utilizes a mix of free weights and machines to target all major muscle groups, ensuring balanced development and maximum results. Get ready to build strength, increase muscle mass, and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Upper Back
10.2%
Biceps
9.2%
Glutes
8.9%
Lats
8.3%
Triceps
7.8%
Hamstrings
7.7%
Chest
6.6%
Abs
5.8%
Calves
4.9%
Front Delts
4.8%
Middle Delts
3.4%
Adductors
3.2%
Abductors
2.9%
Lower Back
2.7%
Forearms
0.9%
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
3
Wide Grip Pull-Up
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Deficit Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
5
Deficit Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8-9
RPE 9-10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8-9
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Deficit Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Deficit Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Wide Grip Pull-Up
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Deficit Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown (Neutral Grip)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Smith Machine Row
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Bayesian Curl
1
1
10-12 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
45* Incline Dumbbell Press
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Smith Machine Row
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Squat (Smith Machine)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
3
Romanian Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 7-8
RPE 8-9
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
2
Split Squat Front Foot Elevated (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Back Extension (Weighted)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Calf Raise (Leg Press)
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Split Squat Front Foot Elevated (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Back Extension (Weighted)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Calf Raise (Leg Press)
3
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Chest Supported Row (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
4
1-Arm 45* Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Shrug (Trap Bar)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Chest Supported Row (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Dual-Handle Elbows-Out Cable Row
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
1-Arm 45* Cable Rear Delt Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Shrug (Trap Bar)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Concentration Curl
1
15-20 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dual-Handle Elbows-Out Cable Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Concentration Curl
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dual-Handle Elbows-Out Cable Row
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Concentration Curl
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dual-Handle Elbows-Out Cable Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dual-Handle Elbows-Out Cable Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dual-Handle Elbows-Out Cable Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Concentration Curl
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Chest Supported Row (Dumbbell)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Dual-Handle Elbows-Out Cable Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
1-Arm 45* Cable Rear Delt Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Shrug (Trap Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Concentration Curl
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
3
Bottom Half Dumbbell Flye
1
1
8-10 reps
8-10 reps
RPE 7-8
RPE 8-9
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Overhead Cable Tricep Extensions (BAR)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Cable Triceps Kickback
1
12-15 reps
RPE 8-9
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bottom Half Dumbbell Flye
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Cable Tricep Extensions (BAR)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bottom Half Dumbbell Flye
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Cable Tricep Extensions (BAR)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bottom Half Dumbbell Flye
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Cable Tricep Extensions (BAR)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bottom Half Dumbbell Flye
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Cable Tricep Extensions (BAR)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Cable Triceps Kickback
1
12-15 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
3
Bottom Half Dumbbell Flye
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Kickback
1
15-20 reps
RPE 8-9
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
Bottom Half Dumbbell Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Triceps Pressdown (BAR)
1
15-20 reps
RPE 10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
Bottom Half Dumbbell Flye
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Triceps Pressdown (BAR)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Ab Wheel
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
Bottom Half Dumbbell Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Triceps Pressdown (BAR)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
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
Bottom Half Dumbbell Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Triceps Pressdown (BAR)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
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
Bottom Half Dumbbell Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Triceps Pressdown (BAR)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
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
Bottom Half Dumbbell Flye
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
High-Cable Lateral Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Triceps Pressdown (BAR)
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Ab Wheel
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Seated Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
2
Seated Leg Curl
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 6-7
RPE 7-8
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
5
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Leg Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Leg Curl
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
3
Walking Lunge
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
2
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
3
Wide Grip Pull-Up
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
High-Cable Lateral Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Deficit Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 2
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
2
Squat (Smith Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
5
Standing Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-8
@8-9
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
4
1-Arm 45* Cable Rear Delt Flye
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Shrug (Trap Bar)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
@8-9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
3
Bottom Half Dumbbell Flye
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-8
@8-9
4
High-Cable Lateral Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Overhead Cable Tricep Extensions (BAR)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Cable Triceps Kickback
1 Set
12-15 Reps
@8-9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
10-20 Reps
10-20 Reps
@7-8
@8-9
Day 5
1
Leg Press
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
2
Seated Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@6-7
@7-8
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9
7
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-8
@8-9