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Mazerac LULU

by Kevin M.
1 athletes joined

Program Description

Progressive Overload for Maximum Muscle Growth and Strength Gains! 4 days a week (Recommend Mon, Tue, Thur, Fri) or (Tue, Wed, Fri, Sat) Use Rest days for Core & Ab work and Cardio. Sundays are always completely OFF. REST equals RECOVERY & GAINS!! Weeks 1 through 3 are progressive overload, adding a minimum of 10#s for compound exercises and 5# for accessory exercises each week. Week 4 is a Deload Week, active recovery after a hard week 3 with dropping weights and losing one set for each exercise. Weeks 4 through 8 is a repeat of 1 through 4. 3 weeks of progressive overload and week 8 is deload after a hard week 7. Week 9 is a Max Out week, 1 rep Max for each compound exercise to measure your gains! Rest times between sets should be no more than 2 mins for compound exercises and 1 min for accessories. 3 mins in between different exercises if needed. Try to move quicker in the beginning and take longer rest periods at the end if fatigued. Workouts should take no longer than 90 to 120 mins. Always try to do the last set of each exercise as AMRAP or till Failure. Highly Recommend a pre-workout fuel or meal 1 hour before lifting and be well hydrated for maximum efforts. Please share and comment your progress.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2025 04:10
  • Last Edited
    Dec 08, 2025 07:53
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.2%
Quadriceps
11%
Triceps
11%
Front Delts
10.7%
Glutes
9.9%
Chest
7.9%
Upper Back
7.4%
Middle Delts
6.1%
Lats
5.1%
Biceps
4.3%
Abs
3.8%
Calves
3%
Lower Back
2.8%
Rear Delts
1.8%
Forearms
1.2%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 6
RPE 7
2
Hack Squat
4
10 reps
RPE 6
3
Stiff Leg Deadlift
3
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 6
RPE 7
6
Calf Raise (Leg Press)
3
12 reps
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Hack Squat
4
10 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
6
Calf Raise (Leg Press)
3
12 reps
RPE 8
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
2
Hack Squat
4
10 reps
RPE 8
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
6
Calf Raise (Leg Press)
3
12 reps
RPE 9
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
20 reps
15 reps
12 reps
RPE 4
RPE 5
RPE 6
2
Hack Squat
3
10 reps
RPE 5
3
Stiff Leg Deadlift
2
10 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 5
5
Leg Extension
1
1
1
20 reps
15 reps
12 reps
RPE 5
RPE 6
RPE 6
6
Calf Raise (Leg Press)
3
12 reps
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 6
RPE 7
2
Hack Squat
4
10 reps
RPE 6
3
Stiff Leg Deadlift
3
10 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 6
RPE 7
6
Calf Raise (Leg Press)
3
12 reps
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Hack Squat
4
10 reps
RPE 7
3
Stiff Leg Deadlift
3
10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
6
Calf Raise (Leg Press)
3
12 reps
RPE 8
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
2
Hack Squat
4
10 reps
RPE 8
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
6
Calf Raise (Leg Press)
3
12 reps
RPE 9
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
20 reps
15 reps
12 reps
RPE 4
RPE 5
RPE 6
2
Hack Squat
3
10 reps
RPE 5
3
Stiff Leg Deadlift
2
10 reps
RPE 5
4
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 5
5
Leg Extension
1
1
1
20 reps
15 reps
12 reps
RPE 5
RPE 6
RPE 6
6
Calf Raise (Leg Press)
3
12 reps
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1 reps
RPE 10
2
Hack Squat
1
1 reps
RPE 10
3
Leg Extension
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Lying Pullover (Cable)
3
10 reps
RPE 7
7A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7B
Upright Row (Dumbbell)
2
10 reps
RPE 6
8A
Tricep Pushdown (Cable)
2
10 reps
RPE 6
8B
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 8
2
Lat Pulldown
2
1
8 reps
RPE 8
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lying Pullover (Cable)
3
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
7B
Upright Row (Dumbbell)
2
10 reps
RPE 7
8A
Tricep Pushdown (Cable)
2
10 reps
RPE 7
8B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 9
2
Lat Pulldown
2
1
8 reps
RPE 9
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Barbell Row
3
8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Lying Pullover (Cable)
3
10 reps
RPE 9
7A
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7B
Upright Row (Dumbbell)
2
10 reps
RPE 8
8A
Tricep Pushdown (Cable)
2
10 reps
RPE 8
8B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 6
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 6
4
Barbell Row
2
8 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
6
Lying Pullover (Cable)
2
10 reps
RPE 6
7A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
7B
Upright Row (Dumbbell)
1
10 reps
RPE 5
8A
Tricep Pushdown (Cable)
1
10 reps
RPE 5
8B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
RPE 7
RPE 7
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 7
4
Barbell Row
3
8 reps
RPE 7
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Lying Pullover (Cable)
3
10 reps
RPE 7
7A
Lateral Raise (Dumbbell)
2
10 reps
RPE 6
7B
Upright Row (Dumbbell)
2
10 reps
RPE 6
8A
Tricep Pushdown (Cable)
2
10 reps
RPE 6
8B
Bicep Curl (Dumbbell)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 8
2
Lat Pulldown
2
1
8 reps
RPE 8
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 8
4
Barbell Row
3
8 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8
6
Lying Pullover (Cable)
3
10 reps
RPE 8
7A
Lateral Raise (Dumbbell)
2
10 reps
RPE 7
7B
Upright Row (Dumbbell)
2
10 reps
RPE 7
8A
Tricep Pushdown (Cable)
2
10 reps
RPE 7
8B
Bicep Curl (Dumbbell)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
6 reps
RPE 9
2
Lat Pulldown
2
1
8 reps
RPE 9
RPE 9
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Barbell Row
3
8 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
6
Lying Pullover (Cable)
3
10 reps
RPE 9
7A
Lateral Raise (Dumbbell)
2
10 reps
RPE 8
7B
Upright Row (Dumbbell)
2
10 reps
RPE 8
8A
Tricep Pushdown (Cable)
2
10 reps
RPE 8
8B
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6 reps
RPE 6
2
Lat Pulldown
2
8 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 6
4
Barbell Row
2
8 reps
RPE 6
5
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
6
Lying Pullover (Cable)
2
10 reps
RPE 6
7A
Lateral Raise (Dumbbell)
1
10 reps
RPE 6
7B
Upright Row (Dumbbell)
1
10 reps
RPE 5
8A
Tricep Pushdown (Cable)
1
10 reps
RPE 5
8B
Bicep Curl (Dumbbell)
1
10 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1 reps
RPE 10
2
Lat Pulldown
1
1 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Leg Press (45 Degrees)
2
1
12 reps
RPE 7
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
10 reps
RPE 7
6
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 7
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
12 reps
RPE 8
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
12 reps
RPE 9
RPE 9
4
Standing Calf Raise
3
12 reps
RPE 9
5
Glute Kickback (Cable)
3
10 reps
RPE 9
6
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
15 reps
12 reps
RPE 4
RPE 5
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Press (45 Degrees)
2
12 reps
RPE 6
4
Standing Calf Raise
2
12 reps
RPE 7
5
Glute Kickback (Cable)
2
10 reps
RPE 6
6
Leg Extension
1
1
1
20 reps
15 reps
12 reps
RPE 5
RPE 6
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
4
6 reps
RPE 7
3
Leg Press (45 Degrees)
2
1
12 reps
RPE 7
RPE 7
4
Standing Calf Raise
3
12 reps
RPE 7
5
Glute Kickback (Cable)
3
10 reps
RPE 7
6
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 5
RPE 6
RPE 7
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
2
Deadlift (Barbell)
4
6 reps
RPE 8
3
Leg Press (45 Degrees)
2
1
12 reps
RPE 8
RPE 8
4
Standing Calf Raise
3
12 reps
RPE 8
5
Glute Kickback (Cable)
3
10 reps
RPE 8
6
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 7
RPE 8
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
2
Deadlift (Barbell)
4
6 reps
RPE 9
3
Leg Press (45 Degrees)
2
1
12 reps
RPE 9
RPE 9
4
Standing Calf Raise
3
12 reps
RPE 9
5
Glute Kickback (Cable)
3
10 reps
RPE 9
6
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
RPE 9
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
1
20 reps
15 reps
12 reps
RPE 4
RPE 5
RPE 6
2
Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Press (45 Degrees)
2
12 reps
RPE 6
4
Standing Calf Raise
2
12 reps
RPE 7
5
Glute Kickback (Cable)
2
10 reps
RPE 6
6
Leg Extension
1
1
1
20 reps
15 reps
12 reps
RPE 5
RPE 6
RPE 7
7
Walking Backwards (Treadmill)
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 10
2
Leg Press (45 Degrees)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Dumbbell Row
3
8 reps
RPE 7
5A
Face Pull
2
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
2
10 reps
RPE 6
6
Seated Dumbbell Curl
3
10 reps
RPE 6
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5A
Face Pull
2
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
2
10 reps
RPE 7
6
Seated Dumbbell Curl
3
10 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Dumbbell Row
3
8 reps
RPE 9
5A
Face Pull
2
12 reps
RPE 9
5B
Rear Delt Fly (Cable)
2
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8 reps
RPE 6
3
Chest Fly (Cable)
2
10 reps
RPE 6
4
Dumbbell Row
2
8 reps
RPE 6
5A
Face Pull
1
12 reps
RPE 6
5B
Rear Delt Fly (Cable)
1
10 reps
RPE 5
6
Seated Dumbbell Curl
2
10 reps
RPE 5
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 7
2
Incline Bench Press (Barbell)
3
8 reps
RPE 7
3
Chest Fly (Cable)
3
10 reps
RPE 7
4
Dumbbell Row
3
8 reps
RPE 7
5A
Face Pull
2
12 reps
RPE 7
5B
Rear Delt Fly (Cable)
2
10 reps
RPE 6
6
Seated Dumbbell Curl
3
10 reps
RPE 6
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Chest Fly (Cable)
3
10 reps
RPE 8
4
Dumbbell Row
3
8 reps
RPE 8
5A
Face Pull
2
12 reps
RPE 8
5B
Rear Delt Fly (Cable)
2
10 reps
RPE 7
6
Seated Dumbbell Curl
3
10 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8 reps
RPE 9
3
Chest Fly (Cable)
3
10 reps
RPE 9
4
Dumbbell Row
3
8 reps
RPE 9
5A
Face Pull
2
12 reps
RPE 9
5B
Rear Delt Fly (Cable)
2
10 reps
RPE 8
6
Seated Dumbbell Curl
3
10 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
RPE 6
2
Incline Bench Press (Barbell)
2
8 reps
RPE 6
3
Chest Fly (Cable)
2
10 reps
RPE 6
4
Dumbbell Row
2
8 reps
RPE 6
5A
Face Pull
1
12 reps
RPE 6
5B
Rear Delt Fly (Cable)
1
10 reps
RPE 5
6
Seated Dumbbell Curl
2
10 reps
RPE 5
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Incline Bench Press (Barbell)
1
1 reps
RPE 10
Week 1
1 / 9 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@5
@6
@6
@7
2
Hack Squat
4 Sets
10 Reps
@6
3
Stiff Leg Deadlift
3 Sets
10 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@6
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@5
@6
@6
@7
6
Calf Raise (Leg Press)
3 Sets
12 Reps
@7
7
Walking Backwards (Treadmill)
1 Set
1 Reps
-
Day 2
1
Bench Press (Smith Machine)
4 Sets
6 Reps
@7
2
Lat Pulldown
2 Sets
1 Set
8 Reps
@7
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@7
4
Barbell Row
3 Sets
8 Reps
@7
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Lying Pullover (Cable)
3 Sets
10 Reps
@7
7A
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@6
7B
Upright Row (Dumbbell)
2 Sets
10 Reps
@6
8A
Tricep Pushdown (Cable)
2 Sets
10 Reps
@6
8B
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6
Day 3
1
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@5
@6
@6
@7
2
Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Leg Press (45 Degrees)
2 Sets
1 Set
12 Reps
@7
@7
4
Standing Calf Raise
3 Sets
12 Reps
@7
5
Glute Kickback (Cable)
3 Sets
10 Reps
@7
6
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@5
@6
@7
@7
7
Walking Backwards (Treadmill)
1 Set
1 Reps
-
Day 4
1
Overhead Press (Barbell)
4 Sets
6 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Chest Fly (Cable)
3 Sets
10 Reps
@7
4
Dumbbell Row
3 Sets
8 Reps
@7
5A
Face Pull
2 Sets
12 Reps
@7
5B
Rear Delt Fly (Cable)
2 Sets
10 Reps
@6
6
Seated Dumbbell Curl
3 Sets
10 Reps
@6
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6