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BRICK WALL

by Prince G.
7 athletes joined

Program Description

Get jacked and strong.

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
    Aug 12, 2025 04:39

Summary

**BRICK WALL** is an intense 18-week program designed to build your strength and muscle endurance through a balanced 5-day weekly routine. Each session focuses on targeted muscle groups, utilizing a mix of machines and free weights to maximize your gains. With a variety of exercises like the Unilateral Preacher Curl and Wide Grip Lat Pulldown, you'll challenge your body and push your limits. Get ready to break through barriers and build a solid foundation for your fitness journey!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6-12 reps
RPE 10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
6
JM Press (Smith Machine)
2
5-10 reps
RPE 10
7
Tricep Extension (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Wide Grip Pull-Up
3
4-8 reps
RPE 10
3
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
4
Lat Prayer
2
4-8 reps
RPE 10
5
Unilateral Preacher Curl
2
5-10 reps
RPE 10
6
Hammer Curl (Cable)
2
5-10 reps
RPE 10
7
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3-6 reps
3-6 reps
RPE 8-8.5
RPE 9-9.5
2
Bicep Curl (Cable)
3
5-10 reps
RPE 10
3
Hammer Curl (Dumbbell)
1
5-10 reps
RPE 10
4
Incline Bench Press (Smith Machine)
2
4-8 reps
RPE 10
5
Pec Deck (Machine)
2
5-10 reps
RPE 10
6
Lateral Raise (Machine)
2
8-12 reps
RPE 10
7
Shoulder Press (Machine)
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
5-10 reps
RPE 10
2
JM Press (Smith Machine)
2
5-10 reps
RPE 10
3
Wide Grip Pull-Up
3
4-8 reps
RPE 10
4
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
5
Chest Supported Row (Machine)
2
4-8 reps
RPE 10
6
Unilateral Lat Focused Row
2
5-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9
5
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
6
Hack Squat
1
4-8 reps
RPE 10
7
Calf Raise (Machine)
3
8-12 reps
RPE 10
8
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 10
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9
4
Leg Press (45 Degrees)
1
4-10 reps
RPE 10
5
Hack Squat
2
4-8 reps
RPE 10
6
Calf Raise (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 4
1
Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@10
2
JM Press (Smith Machine)
2 Sets
5-10 Reps
@10
3
Wide Grip Pull-Up
3 Sets
4-8 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
6
Unilateral Lat Focused Row
2 Sets
5-10 Reps
@10
Day 1
1
Leg Extension
3 Sets
6-12 Reps
@10
2
Shoulder Press (Plate Loaded)
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
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
6
JM Press (Smith Machine)
2 Sets
5-10 Reps
@10
7
Tricep Extension (Machine)
2 Sets
5-10 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
3-6 Reps
3-6 Reps
@8-8.5
@9-9.5
2
Bicep Curl (Cable)
3 Sets
5-10 Reps
@10
3
Hammer Curl (Dumbbell)
1 Set
5-10 Reps
@10
4
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
@10
5
Pec Deck (Machine)
2 Sets
5-10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
8-12 Reps
@10
7
Shoulder Press (Machine)
2 Sets
5-10 Reps
@10
Day 2
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Wide Grip Pull-Up
3 Sets
4-8 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@10
4
Lat Prayer
2 Sets
4-8 Reps
@10
5
Unilateral Preacher Curl
2 Sets
5-10 Reps
@10
6
Hammer Curl (Cable)
2 Sets
5-10 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
-
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9
5
Leg Press (45 Degrees)
1 Set
4-10 Reps
@10
6
Hack Squat
1 Set
4-8 Reps
@10
7
Calf Raise (Machine)
3 Sets
8-12 Reps
@10
8
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10