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4 Month Bulk Program

by Brennan W.
1 athletes joined

Program Description

16 Week bodybuilding program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 03, 2025 12:56
  • Last Edited
    Sep 27, 2025 04:29
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.1%
Triceps
10.7%
Upper Back
10.6%
Lats
10.5%
Front Delts
8.3%
Chest
7.7%
Calves
7.4%
Abs
7%
Middle Delts
7%
Hamstrings
5.8%
Quadriceps
4.3%
Glutes
3.8%
Forearms
1.6%
Lower Back
1%
Rear Delts
0.8%
Abductors
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Concentration Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Concentration Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
2
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
6
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Concentration Curl
2
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
3
12-15 reps
RPE 9
2
Standing Pullover (Cable)
3
12-15 reps
RPE 9
3
Cable Low Row
3
12-15 reps
RPE 9
4
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 9
5
Underhand Lat Pulldown
3
10-12 reps
RPE 9
6
Shrug (Barbell)
3
12-15 reps
RPE 9
7
Laying Pause Rope Facepull
3
10-15 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
9
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
7
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
6-8 reps
RPE 9
2
AD Press (Smith Machine)
2
8-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
4
Chest Fly (Machine)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
7
Preacher Curl (Dumbbell)
3
10-15 reps
RPE 9
8
Concentration Curl
2
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Hamstring Curl (Laying)
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Hamstring Curl (Laying)
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
2
4-6 reps
RPE 9
3
Hamstring Curl (Laying)
3
10-15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat (Smith Machine)
3
6-8 reps
RPE 9
2
Stiff Leg Deadlift
3
4-6 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Calf Raise
3
10-15 reps
RPE 9
5
Standing Calf Raise
3
6-10 reps
RPE 9
6
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
7-9 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9
3
Overhead Press (Barbell)
3
7-10 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9
5
Hammer Curl (Cable)
3
10-12 reps
RPE 9
6
JM Press (Smith Machine)
3
8-12 reps
RPE 9
7
Lateral Raise (Machine)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Single Leg)
3
10-15 reps
RPE 9
2
Leg Press
4
8-12 reps
RPE 9
3
Seated Hamstring Curl
3
8-12 reps
RPE 9
4
Pendlay Row
3
8-12 reps
RPE 9
5
Seated Calf Raise
3
10-15 reps
RPE 9
6
Standing Calf Raise
3
6-10 reps
RPE 9
7
Cable Crunch
3
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
8-12 Reps
@9
4
Laying Pause Rope Facepull
3 Sets
10-15 Reps
@9
5
Bicep Curl (Barbell)
4 Sets
6-10 Reps
@9
6
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Concentration Curl
2 Sets
10-12 Reps
@9
Day 2
1
Larsen Press (Barbell)
3 Sets
6-8 Reps
@9
2
AD Press (Smith Machine)
2 Sets
8-10 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
4
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9
Day 3
1
Hack Squat (Smith Machine)
3 Sets
6-8 Reps
@9
2
Stiff Leg Deadlift
2 Sets
4-6 Reps
@9
3
Hamstring Curl (Laying)
3 Sets
10-15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
6-10 Reps
@9
7
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
@9
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
7-9 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9
3
Overhead Press (Barbell)
3 Sets
7-10 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9
5
Hammer Curl (Cable)
3 Sets
10-12 Reps
@9
6
JM Press (Smith Machine)
3 Sets
8-12 Reps
@9
7
Lateral Raise (Machine)
4 Sets
8-10 Reps
@9
Day 5
1
Leg Extension (Single Leg)
3 Sets
10-15 Reps
@9
2
Leg Press
4 Sets
8-12 Reps
@9
3
Seated Hamstring Curl
3 Sets
8-12 Reps
@9
4
Pendlay Row
3 Sets
8-12 Reps
@9
5
Seated Calf Raise
3 Sets
10-15 Reps
@9
6
Standing Calf Raise
3 Sets
6-10 Reps
@9
7
Cable Crunch
3 Sets
10-15 Reps
@9