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Program Description

yesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyesyes

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 04:08
  • Last Edited
    Oct 05, 2025 06:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Triceps
8.6%
Chest
7.4%
Glutes
7.4%
Abs
6.9%
Middle Delts
6.9%
Lats
6.9%
Front Delts
6.9%
Rear Delts
5.7%
Hamstrings
5.7%
Quadriceps
5.7%
Calves
5.7%
Biceps
5.1%
Adductors
2.9%
Abductors
2.9%
Lower Back
1.7%
Forearms
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
1
7+ reps
RPE 9
2
Pec Deck (Machine)
1
7 reps
RPE 9
3
Wide Grip Lat Pulldown
1
7 reps
RPE 9
4
Incline Bench Press (Barbell)
1
7 reps
RPE 9
5
Seated Row (Machine)
1
7 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 9
7
Standing Pullover (Cable)
1
7 reps
RPE 9
8
Kelso Shrug
1
7 reps
RPE 9
9
Shoulder Press (Machine)
1
7 reps
RPE 9
10
Face Pull
1
7+ reps
RPE 9
11
Lateral Raise (Machine)
1
7 reps
RPE 9
12
Bicep Curl (Machine)
1
7 reps
RPE 9
13
Tricep Extension (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
7 reps
RPE 9
2
Leg Extension
1
7 reps
RPE 9
3
Seated Calf Raise
1
AMRAP
RPE 9
4
45° Roman Chair Extension
1
7 reps
RPE 9
5
Hack Squat
1
7 reps
RPE 9
6
Seated Calf Raise
1
AMRAP
RPE 9
7
Hip Thrust (Machine)
1
7 reps
RPE 9
8
Hanging Leg Raise
1
AMRAP
RPE 9
9
Abs Crunch (Machine)
1
7+ reps
RPE 9
10
Hip Adductor (Machine)
1
AMRAP
RPE 9
11
Hip Abductor (Machine)
1
7 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Rear Delt Fly (Cable)
1 Set
7+ Reps
@9
2
Pec Deck (Machine)
1 Set
7 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
7 Reps
@9
4
Incline Bench Press (Barbell)
1 Set
7 Reps
@9
5
Seated Row (Machine)
1 Set
7 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@9
7
Standing Pullover (Cable)
1 Set
7 Reps
@9
8
Kelso Shrug
1 Set
7 Reps
@9
9
Shoulder Press (Machine)
1 Set
7 Reps
@9
10
Face Pull
1 Set
7+ Reps
@9
11
Lateral Raise (Machine)
1 Set
7 Reps
@9
12
Bicep Curl (Machine)
1 Set
7 Reps
@9
13
Tricep Extension (Machine)
1 Set
7 Reps
@9
Day 2
1
Leg Curl
1 Set
7 Reps
@9
2
Leg Extension
1 Set
7 Reps
@9
3
Seated Calf Raise
1 Set
AMRAP
@9
4
45° Roman Chair Extension
1 Set
7 Reps
@9
5
Hack Squat
1 Set
7 Reps
@9
6
Seated Calf Raise
1 Set
AMRAP
@9
7
Hip Thrust (Machine)
1 Set
7 Reps
@9
8
Hanging Leg Raise
1 Set
AMRAP
@9
9
Abs Crunch (Machine)
1 Set
7+ Reps
@9
10
Hip Adductor (Machine)
1 Set
AMRAP
@9
11
Hip Abductor (Machine)
1 Set
7 Reps
@9
Day 3
1
Rear Delt Fly (Cable)
1 Set
7+ Reps
@9
2
Pec Deck (Machine)
1 Set
7 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
7 Reps
@9
4
Incline Bench Press (Barbell)
1 Set
7 Reps
@9
5
Seated Row (Machine)
1 Set
7 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@9
7
Standing Pullover (Cable)
1 Set
7 Reps
@9
8
Kelso Shrug
1 Set
7 Reps
@9
9
Shoulder Press (Machine)
1 Set
7 Reps
@9
10
Face Pull
1 Set
7+ Reps
@9
11
Lateral Raise (Machine)
1 Set
7 Reps
@9
12
Bicep Curl (Machine)
1 Set
7 Reps
@9
13
Tricep Extension (Machine)
1 Set
7 Reps
@9
Day 4
1
Leg Curl
1 Set
7 Reps
@9
2
Leg Extension
1 Set
7 Reps
@9
3
Seated Calf Raise
1 Set
AMRAP
@9
4
45° Roman Chair Extension
1 Set
7 Reps
@9
5
Hack Squat
1 Set
7 Reps
@9
6
Seated Calf Raise
1 Set
AMRAP
@9
7
Hip Thrust (Machine)
1 Set
7 Reps
@9
8
Hanging Leg Raise
1 Set
AMRAP
@9
9
Abs Crunch (Machine)
1 Set
7+ Reps
@9
10
Hip Adductor (Machine)
1 Set
AMRAP
@9
11
Hip Abductor (Machine)
1 Set
7 Reps
@9
Day 5
1
Rear Delt Fly (Cable)
1 Set
7+ Reps
@9
2
Pec Deck (Machine)
1 Set
7 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
7 Reps
@9
4
Incline Bench Press (Barbell)
1 Set
7 Reps
@9
5
Seated Row (Machine)
1 Set
7 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@9
7
Standing Pullover (Cable)
1 Set
7 Reps
@9
8
Kelso Shrug
1 Set
7 Reps
@9
9
Shoulder Press (Machine)
1 Set
7 Reps
@9
10
Face Pull
1 Set
7+ Reps
@9
11
Lateral Raise (Machine)
1 Set
7 Reps
@9
12
Bicep Curl (Machine)
1 Set
7 Reps
@9
13
Tricep Extension (Machine)
1 Set
7 Reps
@9
Day 6
1
Leg Curl
1 Set
7 Reps
@9
2
Leg Extension
1 Set
7 Reps
@9
3
Seated Calf Raise
1 Set
AMRAP
@9
4
45° Roman Chair Extension
1 Set
7 Reps
@9
5
Hack Squat
1 Set
7 Reps
@9
6
Seated Calf Raise
1 Set
AMRAP
@9
7
Hip Thrust (Machine)
1 Set
7 Reps
@9
8
Hanging Leg Raise
1 Set
AMRAP
@9
9
Abs Crunch (Machine)
1 Set
7+ Reps
@9
10
Hip Adductor (Machine)
1 Set
AMRAP
@9
11
Hip Abductor (Machine)
1 Set
7 Reps
@9