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Muskelaufbau

by Kevin M.

Program Description

Okey

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2025 10:47
  • Last Edited
    Oct 24, 2025 10:17

Summary

Embark on an 18-week journey with the Muskelaufbau program, designed for serious lifters aiming to build muscle and strength. Training five days a week, you'll engage in a balanced mix of push, pull, and leg workouts, utilizing a full gym setup to maximize your gains. Each session is meticulously crafted with a variety of exercises targeting major muscle groups, ensuring comprehensive development and preventing plateaus. Get ready to transform your physique and unleash your full potential!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Biceps
9.9%
Hamstrings
9.9%
Triceps
9.7%
Lats
7.6%
Quadriceps
7.6%
Chest
6.7%
Middle Delts
6.7%
Front Delts
6.1%
Abs
5.3%
Rear Delts
4.6%
Glutes
4.6%
Adductors
3.8%
Forearms
3.6%
Lower Back
2.3%
Abductors
0.8%
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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
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low To High Fly Chest
2
5 reps
RPE 10
2
Chest Fly (Machine)
2
5 reps
RPE 10
3
Shoulder Press (Machine)
2
5 reps
RPE 10
4
Lateral Raise (Cable)
2
5 reps
RPE 10
5
JM Press (Smith Machine)
2
1
5 reps
RPE 10
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
5-9 reps
RPE 10
2
Kelso Shrug
2
5-9 reps
RPE 10
3
Single Arm Row (Cable)
2
5-9 reps
RPE 10
4
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
5
Preacher Curls
2
5-8 reps
RPE 10
6
Hammer Curl (Cable)
2
5-9 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
5-9 reps
RPE 10
2
Leg Press
2
5-9 reps
RPE 10
3
Leg Curl
2
5-9 reps
RPE 10
4
Hip Adductor (Machine)
2
5-9 reps
RPE 10
5
Cable Crunch
2
5-10 reps
RPE 10
6
Stiff Leg Deadlift
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curls
2
5-8 reps
RPE 10
2
Hammer Curl (Cable)
2
5-8 reps
RPE 10
3
Lateral Raise (Cable)
2
5-9 reps
RPE 10
4
Shoulder Press (Machine)
1
5-8 reps
RPE 10
5
JM Press (Smith Machine)
2
5-9 reps
RPE 10
6
Single Arm Tricep Extension (Cable)
2
5-9 reps
RPE 10
7
Chest Fly (Machine)
2
5-9 reps
RPE 10
8
Low To High Fly Chest
1
5-9 reps
RPE 10
9
Keenan Flaps
2
5-9 reps
RPE 10
10
Single Arm Row (Cable)
2
5-9 reps
RPE 10
11
Kelso Shrug
2
5-9 reps
RPE 10
12
Rear Delt Fly (Cable)
2
5-9 reps
RPE 10
13
Sam Sulek Curls
2
5-11 reps
RPE 10
14
Miau Miau Übung
1
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
5-9 reps
RPE 10
2
Leg Extension
2
5-9 reps
RPE 10
3
Stiff Leg Deadlift
2
3-8 reps
RPE 10
4
Leg Curl
2
5-9 reps
RPE 10
5
Hip Adductor (Machine)
2
5-9 reps
RPE 10
6
Cable Crunch
2
5-9 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Low To High Fly Chest
2 Sets
5 Reps
@10
2
Chest Fly (Machine)
2 Sets
5 Reps
@10
3
Shoulder Press (Machine)
2 Sets
5 Reps
@10
4
Lateral Raise (Cable)
2 Sets
5 Reps
@10
5
JM Press (Smith Machine)
2 Sets
1 Set
5 Reps
@10
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
5 Reps
-
Day 2
1
Wide Grip Lat Pulldown
2 Sets
5-9 Reps
@10
2
Kelso Shrug
2 Sets
5-9 Reps
@10
3
Single Arm Row (Cable)
2 Sets
5-9 Reps
@10
4
Rear Delt Fly (Cable)
2 Sets
5-9 Reps
@10
5
Preacher Curls
2 Sets
5-8 Reps
@10
6
Hammer Curl (Cable)
2 Sets
5-9 Reps
@10
Day 3
1
Leg Extension
2 Sets
5-9 Reps
@10
2
Leg Press
2 Sets
5-9 Reps
@10
3
Leg Curl
2 Sets
5-9 Reps
@10
4
Hip Adductor (Machine)
2 Sets
5-9 Reps
@10
5
Cable Crunch
2 Sets
5-10 Reps
@10
6
Stiff Leg Deadlift
2 Sets
5-8 Reps
@10
Day 4
1
Preacher Curls
2 Sets
5-8 Reps
@10
2
Hammer Curl (Cable)
2 Sets
5-8 Reps
@10
3
Lateral Raise (Cable)
2 Sets
5-9 Reps
@10
4
Shoulder Press (Machine)
1 Set
5-8 Reps
@10
5
JM Press (Smith Machine)
2 Sets
5-9 Reps
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
5-9 Reps
@10
7
Chest Fly (Machine)
2 Sets
5-9 Reps
@10
8
Low To High Fly Chest
1 Set
5-9 Reps
@10
9
Keenan Flaps
2 Sets
5-9 Reps
@10
10
Single Arm Row (Cable)
2 Sets
5-9 Reps
@10
11
Kelso Shrug
2 Sets
5-9 Reps
@10
12
Rear Delt Fly (Cable)
2 Sets
5-9 Reps
@10
13
Sam Sulek Curls
2 Sets
5-11 Reps
@10
14
Miau Miau Übung
1 Set
5-9 Reps
@10
Day 5
1
Leg Press
2 Sets
5-9 Reps
@10
2
Leg Extension
2 Sets
5-9 Reps
@10
3
Stiff Leg Deadlift
2 Sets
3-8 Reps
@10
4
Leg Curl
2 Sets
5-9 Reps
@10
5
Hip Adductor (Machine)
2 Sets
5-9 Reps
@10
6
Cable Crunch
2 Sets
5-9 Reps
@10