Program Description
Not for beginners, you have to comprehend what RIR is to train with intensity without burning yourself out. The split is intended to work: 2 days on 1 off and repeat so watch out for volume. One set maybe won’t be enough for someone, but for someone else it can be. So adjust as you need, listen to your body.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedSep 29, 2025 12:38
- Last EditedSep 29, 2025 01:09
Muscle Engagement
Front
Back
MuscleSet
Biceps
9.3%
Triceps
9.3%
Hamstrings
9.3%
Glutes
9.3%
Upper Back
8.7%
Lats
8.1%
Middle Delts
7.5%
Front Delts
6.8%
Chest
6.2%
Quadriceps
6.2%
Abs
5%
Abductors
3.7%
Adductors
3.1%
Calves
3.1%
Lower Back
2.5%
Forearms
1.2%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
4
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
5
Shoulder Press (Machine)
1
5 reps
RPE 9.5
6
Lateral Raise (Cable)
1
5 reps
RPE 9.5
7
Chest Press (Machine)
1
5 reps
RPE 9.5
8
Chest Fly (Cable)
1
5 reps
RPE 9.5
9
Lat Pulldown
1
5 reps
RPE 9.5
10
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
5 reps
RPE 9.5
2
Leg Press
1
5 reps
RPE 9.5
3
Stiff Leg Deadlift
1
5 reps
RPE 9.5
4
Leg Curl
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
1
5 reps
RPE 9.5
2
Reverse Bicep Curl (Dumbbell)
1
5 reps
RPE 9.5
3
Chest Press (Machine)
1
5 reps
RPE 9.5
4
Chest Fly (Cable)
1
5 reps
RPE 9.5
5
Lat Pulldown
1
5 reps
RPE 9.5
6
Single Arm High Row (Cable)
1
5 reps
RPE 9.5
7
Tricep Pushdown (Cable)
1
5 reps
RPE 9.5
8
Overhead Tricep Extension (Cable)
1
5 reps
RPE 9.5
9
Shoulder Press (Machine)
1
5 reps
RPE 9.5
10
Lateral Raise (Cable)
1
5 reps
RPE 9.5
11
Chest Supported Row (Machine)
1
5 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
5 reps
RPE 9.5
2
Leg Curl
1
5 reps
RPE 9.5
3
Leg Extension
1
5 reps
RPE 9.5
4
Leg Press
1
5 reps
RPE 9.5
5
Hip Adductor (Machine)
1
5 reps
RPE 9.5
6
Hip Abductor (Machine)
1
5 reps
RPE 9.5
7
Hip Thrust (Machine)
1
5 reps
RPE 9.5
8
Standing Calf Raise
1
5 reps
RPE 9.5
9
Crunch High Cable
1
5 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
Preacher Curl (Dumbbell)1 Set
5 Reps
@9.5
2
Reverse Bicep Curl (Dumbbell)1 Set
5 Reps
@9.5
3
Tricep Pushdown (Cable)1 Set
5 Reps
@9.5
4
Overhead Tricep Extension (Cable)1 Set
5 Reps
@9.5
5
Shoulder Press (Machine)1 Set
5 Reps
@9.5
6
Lateral Raise (Cable)1 Set
5 Reps
@9.5
7
Chest Press (Machine)1 Set
5 Reps
@9.5
8
Chest Fly (Cable)1 Set
5 Reps
@9.5
9
Lat Pulldown1 Set
5 Reps
@9.5
10
Single Arm High Row (Cable)1 Set
5 Reps
@9.5
11
Chest Supported Row (Machine)1 Set
5 Reps
@9.5
Day 3
1
Preacher Curl (Dumbbell)1 Set
5 Reps
@9.5
2
Reverse Bicep Curl (Dumbbell)1 Set
5 Reps
@9.5
3
Chest Press (Machine)1 Set
5 Reps
@9.5
4
Chest Fly (Cable)1 Set
5 Reps
@9.5
5
Lat Pulldown1 Set
5 Reps
@9.5
6
Single Arm High Row (Cable)1 Set
5 Reps
@9.5
7
Tricep Pushdown (Cable)1 Set
5 Reps
@9.5
8
Overhead Tricep Extension (Cable)1 Set
5 Reps
@9.5
9
Shoulder Press (Machine)1 Set
5 Reps
@9.5
10
Lateral Raise (Cable)1 Set
5 Reps
@9.5
11
Chest Supported Row (Machine)1 Set
5 Reps
@9.5
Day 2
1
Leg Extension1 Set
5 Reps
@9.5
2
Leg Press1 Set
5 Reps
@9.5
3
Stiff Leg Deadlift1 Set
5 Reps
@9.5
4
Leg Curl1 Set
5 Reps
@9.5
5
Hip Adductor (Machine)1 Set
5 Reps
@9.5
6
Hip Abductor (Machine)1 Set
5 Reps
@9.5
7
Hip Thrust (Machine)1 Set
5 Reps
@9.5
8
Standing Calf Raise1 Set
5 Reps
@9.5
9
Crunch High Cable1 Set
5 Reps
@9.5
Day 4
1
Stiff Leg Deadlift1 Set
5 Reps
@9.5
2
Leg Curl1 Set
5 Reps
@9.5
3
Leg Extension1 Set
5 Reps
@9.5
4
Leg Press1 Set
5 Reps
@9.5
5
Hip Adductor (Machine)1 Set
5 Reps
@9.5
6
Hip Abductor (Machine)1 Set
5 Reps
@9.5
7
Hip Thrust (Machine)1 Set
5 Reps
@9.5
8
Standing Calf Raise1 Set
5 Reps
@9.5
9
Crunch High Cable1 Set
5 Reps
@9.5
Day 5
1
Preacher Curl (Dumbbell)1 Set
5 Reps
@9.5
2
Reverse Bicep Curl (Dumbbell)1 Set
5 Reps
@9.5
3
Tricep Pushdown (Cable)1 Set
5 Reps
@9.5
4
Overhead Tricep Extension (Cable)1 Set
5 Reps
@9.5
5
Shoulder Press (Machine)1 Set
5 Reps
@9.5
6
Lateral Raise (Cable)1 Set
5 Reps
@9.5
7
Chest Press (Machine)1 Set
5 Reps
@9.5
8
Chest Fly (Cable)1 Set
5 Reps
@9.5
9
Lat Pulldown1 Set
5 Reps
@9.5
10
Single Arm High Row (Cable)1 Set
5 Reps
@9.5
11
Chest Supported Row (Machine)1 Set
5 Reps
@9.5