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TBJP Upper Lower

by Ludovico S.

Program Description

trained by jp

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2025 05:44
  • Last Edited
    Oct 04, 2025 01:12

Summary

Elevate your strength training with the TBJP Upper Lower program, a comprehensive 16-week journey designed for serious lifters. Comprising four workouts per week, this program expertly balances upper and lower body sessions, utilizing a mix of dumbbells, machines, and bodyweight exercises to target all major muscle groups. Expect to build muscle, enhance endurance, and improve overall fitness with progressive intensity tailored to your capabilities. Get ready to push your limits and achieve your strength goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Abs
9.4%
Hamstrings
9.4%
Front Delts
9.4%
Middle Delts
8.6%
Quadriceps
8.2%
Chest
7.8%
Upper Back
7.5%
Lats
7.1%
Biceps
7.1%
Glutes
4.7%
Lower Back
4.3%
Calves
3.9%
Rear Delts
0.8%
Abductors
0.4%
Forearms
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
One Arm Lateral Raise (Cable)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Pull-Up
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Seated Row (Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Tricep Pushdown (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Alternating Dumbbell Curl
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Leg Press
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Standing Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Seated Military Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Close Grip Bench Press (Smith Machine)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Wide Grip Lat Pulldown
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
T-Bar Row
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
8
Preacher Curl (Dumbbell)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
9
Decline Crunch (Weighted)
1
1
6-10 reps
12-15 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
2
Hack Squat
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
3
Hyperextension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
4
Leg Extension
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
5
Seated Calf Raise
1
1
5-8 reps
10-13 reps
RPE 10
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Wide Grip Pull-Up
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
8
Alternating Dumbbell Curl
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
Day 2
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Leg Press
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Standing Calf Raise
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Seated Military Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Wide Grip Lat Pulldown
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
T-Bar Row
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
8
Preacher Curl (Dumbbell)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
9
Decline Crunch (Weighted)
1 Set
1 Set
6-10 Reps
12-15 Reps
@10
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
2
Hack Squat
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
3
Hyperextension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
4
Leg Extension
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
5
Seated Calf Raise
1 Set
1 Set
5-8 Reps
10-13 Reps
@10
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10