logo
BoostcampPNG

Ppl ul

by Owen G.

Program Description

To get stronger and bigger

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 11, 2025 02:21
  • Last Edited
    Jul 11, 2025 02:55
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
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
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
6 Reps
5 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
5 Reps
@8.5
@8.5
3
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
4 Reps
@8
@8
4
Shoulder Press (Machine)
2 Sets
7 Reps
@8
5
JM Press
1 Set
1 Set
7 Reps
5 Reps
@9.5
@9.5
6
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
7 Reps
6 Reps
@9
@9
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
7 Reps
@8.5
4
Rear Delt Fly (Cable)
2 Sets
7 Reps
@8
5
Preacher Curl (EZ Bar)
1 Set
1 Set
9 Reps
7 Reps
@9.5
@9.5
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 3
1
Standing Calf Raise
1 Set
1 Set
7 Reps
5 Reps
@9.5
@9.5
2
Leg Extension
1 Set
1 Set
30 Reps
15 Reps
@6.5
@6.5
3
Leg Press
1 Set
2 Sets
15 Reps
10 Reps
@8.5
@8.5
4
Hamstring Curl
1 Set
6 Reps
@8.5
5
Stiff Leg Deadlift
1 Set
8 Reps
@8
6
Decline Sit Up (Weighted)
1 Set
1 Set
10 Reps
8 Reps
@8.5
@8.5
7
Side Plank
2 Sets
1 mins
@9.5
Day 4
1
Chest Fly (Machine)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
5 Reps
@8.5
@8.5
3
Lateral Raise (Cable)
2 Sets
8 Reps
@8
4
JM Press
1 Set
1 Set
1 Set
6 Reps
4 Reps
@9.5
@9.5
-
5
Single Arm Tricep Extension (Cable)
2 Sets
7 Reps
@8
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@9.5
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
7 Reps
@8.5
@8.5
8
Lat Pulldown
1 Set
1 Set
6 Reps
5 Reps
@9.5
@9.5
9
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10 Reps
9 Reps
@9
@9
10
Face Pull
2 Sets
6 Reps
@8
Day 5
1
Standing Calf Raise
1 Set
1 Set
8 Reps
6 Reps
@9.5
@9.5
2
Seated Hamstring Curl
2 Sets
7 Reps
@9
3
Stiff Leg Deadlift
2 Sets
6 Reps
@8.5
4
Leg Extension
1 Set
1 Set
15 Reps
@8
-
5
Leg Press
1 Set
8 Reps
@9
6
Decline Sit Up (Weighted)
1 Set
1 Set
10 Reps
7 Reps
@9
@9
7
Side Plank
2 Sets
1 mins
@8