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BRICK WALL

by Prince G.
1 athletes joined

Program Description

5 days a week, get jacked and strong. Allow for 2 days of recovery per week.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 29, 2025 02:35
  • Last Edited
    Jun 29, 2025 03:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 10
2
Chest Press (Machine)
2
4-8 reps
RPE 10
3
Lateral Raise (Machine)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
JM Press (Smith Machine)
2
5-10 reps
RPE 10
6
Tricep Extension (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Lat Focused Row
2
4-8 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
5-10 reps
RPE 10
5
Face Away Cable Curl
2
5-10 reps
RPE 10
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Hack Squat
2
4-8 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
2
Pec Deck (Machine)
1
8-12 reps
RPE 10
3
Chest Supported Row (Machine)
2
5-10 reps
RPE 10
4
Lat Pulldown
2
5-10 reps
RPE 10
5
Seated Row (Cable)
2
5-10 reps
RPE 10
6
Shoulder Press (Machine)
1
5-10 reps
RPE 10
7
Lateral Raise (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
3
Calf Raise (Machine)
2
8-12 reps
RPE 10
4
Hip Adductor (Machine)
2
8-12 reps
RPE 10
5
Hip Abductor (Machine)
2
8-12 reps
RPE 10
6
Hamstring Curl
2
8-12 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
4-8 reps
RPE 9
8
Single Leg Press
2
4-8 reps
RPE 10
9
Leg Extension
2
5-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
2
Pec Deck (Machine)
1 Set
8-12 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@10
4
Lat Pulldown
2 Sets
5-10 Reps
@10
5
Seated Row (Cable)
2 Sets
5-10 Reps
@10
6
Shoulder Press (Machine)
1 Set
5-10 Reps
@10
7
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
Day 2
1
Unilateral Lat Focused Row
2 Sets
4-8 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
3
Lat Pulldown
2 Sets
8-12 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
5-10 Reps
@10
5
Face Away Cable Curl
2 Sets
5-10 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 1
1
Shoulder Press (Plate Loaded)
2 Sets
4-8 Reps
@10
2
Chest Press (Machine)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5
JM Press (Smith Machine)
2 Sets
5-10 Reps
@10
6
Tricep Extension (Machine)
2 Sets
8-12 Reps
@10
Day 5
1
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
3
Calf Raise (Machine)
2 Sets
8-12 Reps
@10
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
6
Hamstring Curl
2 Sets
8-12 Reps
@10
7
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
@9
8
Single Leg Press
2 Sets
4-8 Reps
@10
9
Leg Extension
2 Sets
5-12 Reps
@10
Day 3
1
Leg Extension
2 Sets
8-12 Reps
@10
2
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
3
Hack Squat
2 Sets
4-8 Reps
@10
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
5
Calf Raise (Machine)
2 Sets
8-12 Reps
@10