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PPL

by Tomás N.

Program Description

This program is designed for individuals who prefer high training frequency (six sessions per week) while maintaining a structured and consistent weekly split — an approach that differs from traditional PPL routines. Due to its high training volume, this program may not be suitable for all individuals. Users should closely monitor recovery and fatigue levels; if excessive fatigue occurs, a mid-week rest or deload is recommended. The program includes two distinct pull sessions: Pull 1 is primarily focused on increasing back thickness and overall density, whereas Pull 2 emphasizes back width and lat development. Lower-body training is divided into two sessions: “Legs – Quads,” which prioritizes quadriceps-dominant movements, and “Legs – Hamstrings,” which places greater emphasis on the posterior chain, particularly the hamstrings. This program does not include direct calf training. Due to a previous ligament injury that was not properly treated, calf-specific exercises result in severe cramping; therefore, they have been intentionally excluded. Additionally, there is no direct forearm training included, as forearms are trained separately through a dedicated home-based routine, which will also be available in the app. This auxiliary forearm training should be performed on leg and push days, as forearm musculature already receives indirect stimulation during pull sessions. To enhance overall conditioning and recovery, it is recommended to include three to four weekly cardiovascular sessions. Ideally, these sessions should be scheduled on Monday, Wednesday, Friday, and Saturday. Wednesday and Saturday are particularly beneficial following leg training, as low-to-moderate-intensity cardio may aid circulation and reduce post-exercise muscle soreness. If only three cardio sessions are performed, the Friday session may be omitted. Hope you enjoy 🙌

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 19, 2026 06:01
  • Last Edited
    Jan 19, 2026 07:58
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Hamstrings
11%
Biceps
9.6%
Triceps
9.3%
Quadriceps
7.7%
Lats
7.7%
Chest
7.7%
Front Delts
7.7%
Middle Delts
6.8%
Glutes
6.6%
Adductors
3.8%
Rear Delts
3.3%
Forearms
2.7%
Abs
2.2%
Abductors
2.2%
Lower Back
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Single Arm Pushdown
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Upright Row (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
2
8-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10-12 reps
RPE 10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Hammer Curl (Cable)
3
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Leg Extension
2
12-15 reps
RPE 10
3
Single Leg Press
2
8-10 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Leg Curl
3
10-12 reps
RPE 10
7
Single-Leg Leg Curl
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
ISO-Leverage Decline Chest Press
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 10
3
Chest Fly (Machine)
2
12-15 reps
RPE 10
4
Shoulder Press (Plate Loaded)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Single Arm Pushdown
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Single Arm Iso Row
2
10-12 reps
RPE 10
3
Lat Prayer
2
12-15 reps
RPE 10
4
Preacher Curl (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Bicep Curl (Cable)
2
8-10 reps
RPE 10
6A
Reverse Pec Deck
2
12-15 reps
RPE 10
6B
Seated Rear Delt Fly
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Stiff Leg Deadlift (Dumbbell)
2
8-10 reps
RPE 10
3
Single-Leg Leg Curl
2
12-15 reps
RPE 10
4
Hip Abductor (Machine)
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Squat (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
7
Leg Extension
2
12-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 3
1
Squat (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2
Leg Extension
2 Sets
12-15 Reps
@10
3
Single Leg Press
2 Sets
8-10 Reps
@10
4
Hip Abductor (Machine)
2 Sets
12-15 Reps
@10
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
6
Leg Curl
3 Sets
10-12 Reps
@10
7
Single-Leg Leg Curl
2 Sets
12-15 Reps
@10
Day 2
1
Single Arm Iso Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
10-12 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
5
Hammer Curl (Cable)
3 Sets
8-10 Reps
@10
6A
Reverse Pec Deck
2 Sets
12-15 Reps
@10
6B
Seated Rear Delt Fly
2 Sets
@10
Day 1
1
ISO-Leverage Decline Chest Press
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
12-15 Reps
@10
4
Single Arm Pushdown
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Upright Row (Cable)
3 Sets
10-12 Reps
@10
Day 4
1
ISO-Leverage Decline Chest Press
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@10
3
Chest Fly (Machine)
2 Sets
12-15 Reps
@10
4
Shoulder Press (Plate Loaded)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
6
Single Arm Pushdown
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
Day 5
1
Cable Low Row
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2
Single Arm Iso Row
2 Sets
10-12 Reps
@10
3
Lat Prayer
2 Sets
12-15 Reps
@10
4
Preacher Curl (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
5
Bicep Curl (Cable)
2 Sets
8-10 Reps
@10
6A
Reverse Pec Deck
2 Sets
12-15 Reps
@10
6B
Seated Rear Delt Fly
2 Sets
@10
Day 6
1
Leg Curl
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2
Stiff Leg Deadlift (Dumbbell)
2 Sets
8-10 Reps
@10
3
Single-Leg Leg Curl
2 Sets
12-15 Reps
@10
4
Hip Abductor (Machine)
2 Sets
12-15 Reps
@10
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
6
Squat (Smith Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
7
Leg Extension
2 Sets
12-15 Reps
@10