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BoostcampPNG

JT’s Program

by Jatinder B.
2 athletes joined

Program Description

Get strong on the key lifts

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2025 08:01
  • Last Edited
    Dec 07, 2025 04:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.9%
Front Delts
11.7%
Quadriceps
10.6%
Hamstrings
10.6%
Upper Back
8%
Chest
7.6%
Middle Delts
6.4%
Glutes
6.1%
Abs
6.1%
Calves
4.5%
Lats
4.5%
Biceps
4.5%
Abductors
3%
Rear Delts
2.3%
Forearms
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Dip (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
5
Face Pull
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
5 reps
6 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
RPE 9.5
2
Wide Grip Pull-Up
3
RPE 10
3
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
20 reps
20 reps
20 reps
RPE 7.5
RPE 8
RPE 8.5
5
Bicep Curl (EZ Bar)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
2
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
5
Abs Crunch (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 18 Weeks
Day 2
1
Leg Press
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
10 Reps
@9.5
@9.5
@9.5
@9.5
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
5
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7.5
@8
@8.5
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
10 Reps
@9.5
@9.5
@9.5
@9.5
2
Wide Grip Pull-Up
3 Sets
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7.5
@8
@8.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9.5
@10
Day 4
1
Leg Press
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
2
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@8.5
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@8
@8.5