Program Description
Okey
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout60 minutes
- CreatedOct 18, 2025 10:47
- Last EditedOct 20, 2025 06:13
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%
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 Chest2 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 Pulldown2 Sets
5-9 Reps
@10
2
Kelso Shrug2 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 Curls2 Sets
5-8 Reps
@10
6
Hammer Curl (Cable)2 Sets
5-9 Reps
@10
Day 3
1
Leg Extension2 Sets
5-9 Reps
@10
2
Leg Press2 Sets
5-9 Reps
@10
3
Leg Curl2 Sets
5-9 Reps
@10
4
Hip Adductor (Machine)2 Sets
5-9 Reps
@10
5
Cable Crunch2 Sets
5-10 Reps
@10
6
Stiff Leg Deadlift2 Sets
5-8 Reps
@10
Day 4
1
Preacher Curls2 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 Chest1 Set
5-9 Reps
@10
9
Keenan Flaps2 Sets
5-9 Reps
@10
10
Single Arm Row (Cable)2 Sets
5-9 Reps
@10
11
Kelso Shrug2 Sets
5-9 Reps
@10
12
Rear Delt Fly (Cable)2 Sets
5-9 Reps
@10
13
Sam Sulek Curls2 Sets
5-11 Reps
@10
14
Miau Miau Übung1 Set
5-9 Reps
@10
Day 5
1
Leg Press2 Sets
5-9 Reps
@10
2
Leg Extension2 Sets
5-9 Reps
@10
3
Stiff Leg Deadlift2 Sets
3-8 Reps
@10
4
Leg Curl2 Sets
5-9 Reps
@10
5
Hip Adductor (Machine)2 Sets
5-9 Reps
@10
6
Cable Crunch2 Sets
5-9 Reps
@10