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BoostcampPNG

ULPPL 2.0

by Vash M

Program Description

Hypertrophy training during weight loss

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 08, 2025 11:04
  • Last Edited
    Nov 11, 2025 06:46
Muscle Engagement
Front
Back
MuscleSet
Chest
11.5%
Front Delts
10.6%
Triceps
10.5%
Upper Back
10.1%
Quadriceps
9.4%
Biceps
8.5%
Hamstrings
7.7%
Middle Delts
7.3%
Glutes
6.8%
Lats
5.8%
Abductors
5%
Rear Delts
2.7%
Calves
1.6%
Forearms
1.5%
Lower Back
0.6%
Abs
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Face Pull
4
20-30 reps
RPE 7
3
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
4
Seated Dip (Machine)
1
1
1
1
25 reps
20 reps
15 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 10
5
Chest Press (Machine)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
8
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Lunges Warmup
3
12 reps
RPE 8
3
Hack Squat
3
10-12 reps
RPE 8
4
Glute Kickback
1
20 reps
RPE 7
5
Hip Abductor (Machine)
4
8-10 reps
RPE 8
6
Leg Press (45 Degrees)
3
1
10-12 reps
8-10 reps
RPE 9
RPE 10
7
Leg Extension
4
10-12 reps
RPE 10
8
Leg Curl
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 10
3
Seated Dip (Machine)
1
AMRAP
RPE 10
4
Chest Fly (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Lateral Raise (Dumbbell)
1
1
1
1
1
25 reps
20 reps
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
RPE 10
RPE 10
6
Tricep Pushdown (Cable)
2
2
10-12 reps
8-10 reps
RPE 9
RPE 9
7
Skull Crusher (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
3 mins
RPE 9
2
Lat Pulldown
4
10-12 reps
RPE 9
3
Kelso Shrug
4
12-15 reps
RPE 9
4
Seated Row (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Dumbbell)
1
2
1
12-15 reps
10-12 reps
8-10 reps
RPE 9
RPE 9
RPE 9
7
Seated Dumbbell Curl
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
RPE 8
2
Leg Press (45 Degrees)
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Leg Curl
2
1
1
8-12 reps
8-12 reps
6-12 reps
RPE 9
RPE 10
RPE 10
4
Hip Abductor (Machine)
4
8-10 reps
RPE 8
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Seated Calf Raise
3
12-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Seated Row (Machine)
1 Set
5 mins
@7
2
Face Pull
4 Sets
20-30 Reps
@7
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@10
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
10 Reps
@9
@9
@9
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@9
@9
@9
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@9
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@10
@10
@10
@10
@10
8
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@10
Day 2
1
Seated Row (Machine)
1 Set
5 mins
@7
2
Lunges Warmup
3 Sets
12 Reps
@8
3
Hack Squat
3 Sets
10-12 Reps
@8
4
Glute Kickback
1 Set
20 Reps
@7
5
Hip Abductor (Machine)
4 Sets
8-10 Reps
@8
6
Leg Press (45 Degrees)
3 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@10
7
Leg Extension
4 Sets
10-12 Reps
@10
8
Leg Curl
4 Sets
10-12 Reps
@10
Day 3
1
Seated Row (Machine)
1 Set
5 mins
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
@9
@9
@10
3
Seated Dip (Machine)
1 Set
AMRAP
@10
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@10
@10
@10
@10
@10
6
Tricep Pushdown (Cable)
2 Sets
2 Sets
10-12 Reps
8-10 Reps
@9
@9
7
Skull Crusher (Dumbbell)
2 Sets
1 Set
10-12 Reps
8-10 Reps
@9
@9
Day 4
1
Seated Row (Machine)
1 Set
3 mins
@9
2
Lat Pulldown
4 Sets
10-12 Reps
@9
3
Kelso Shrug
4 Sets
12-15 Reps
@9
4
Seated Row (Cable)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@9
@9
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@9
@9
@10
6
Hammer Curl (Dumbbell)
1 Set
2 Sets
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
@9
@9
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@9
@9
@10
Day 5
1
Seated Row (Machine)
1 Set
5 mins
@8
2
Leg Press (45 Degrees)
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Leg Curl
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
6-12 Reps
@9
@10
@10
4
Hip Abductor (Machine)
4 Sets
8-10 Reps
@8
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Seated Calf Raise
3 Sets
12-15 Reps
@9