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WARFORM: TOJI LEGEND PROTOCOL

by Bazilian C.

Program Description

To forge a brutal, aesthetic, and athletically terrifying physique through a 4-day machine-priority split. This program is for those who want to: * Look like Toji — lean, aesthetic, and dangerous * Move like a lacrosse demon — agile, but unmovable like CJ Kirst * Push weight like a monster — with Eddie Hall-tier leg strength * Use mostly machines and intelligent isolation to maximize intensity, muscle recruitment, and mind-muscle connection * Cultivate a locked-in, composed, yet violent mindset — the kind of energy that changes the atmosphere

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 04, 2025 08:27
  • Last Edited
    Jun 04, 2025 08:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 9
2
Hack Squat
4
10 reps
RPE 8.5
3
Leg Extension
3
15 reps
RPE 9
4
Goblet Squat
3
12 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8.5
6
Standing Calf Raise
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
4
12 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Preacher Curl (Barbell)
3
10 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Chest Fly (Machine)
3
12 reps
RPE 9
7
Lat Pulldown
3
12 reps
RPE 8.5
8
Rear Delt Fly (Machine)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Lying Leg Curl
3
12 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
6
Leg Extension
3
15 reps
RPE 9
7
Standing Calf Raise
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 8.5
2
High Row
4
12 reps
RPE 8.5
3
Rear Delt Fly (Machine)
3
15 reps
RPE 9
4
Preacher Curl (Barbell)
3
12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
8
Wood Chop
3
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Leg Press
4 Sets
15 Reps
@9
2
Hack Squat
4 Sets
10 Reps
@8.5
3
Leg Extension
3 Sets
15 Reps
@9
4
Goblet Squat
3 Sets
12 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
6
Standing Calf Raise
3 Sets
20 Reps
@8
Day 2
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
4 Sets
12 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
6
Chest Fly (Machine)
3 Sets
12 Reps
@9
7
Lat Pulldown
3 Sets
12 Reps
@8.5
8
Rear Delt Fly (Machine)
2 Sets
20 Reps
@8
Day 3
1
Hack Squat
4 Sets
10 Reps
@9
2
Romanian Deadlift (Dumbbell)
4 Sets
10 Reps
@8.5
3
Single Leg Press
3 Sets
10 Reps
@8.5
4
Lying Leg Curl
3 Sets
12 Reps
@9
5
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8.5
6
Leg Extension
3 Sets
15 Reps
@9
7
Standing Calf Raise
3 Sets
20 Reps
@9
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
@8.5
2
High Row
4 Sets
12 Reps
@8.5
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@9
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
7
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
8
Wood Chop
3 Sets
15 Reps
@8