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BoostcampPNG

experimental hypertrophy/powerbuilding program

by Rishav D.

Program Description

Build muscle, train hard, recover.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 27, 2025 07:57
  • Last Edited
    Jul 27, 2025 07:58
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Back Extension (Weighted)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Pec Deck (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
4
Single Arm Row (Cable)
1
6-10 reps
RPE 8.5
5
Shoulder Press (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
T-Bar Row
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Tricep Pushdown (Cable)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
8
Preacher Curl (Dumbbell)
1
6-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-9 reps
6-10 reps
85%
80%
2
Hack Squat
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
3
Seated Hamstring Curl
1
6-10 reps
RPE 8.5
4
Hip Adductor (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
5
Leg Extension
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
6
Abs Crunch (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
7
Calf Raise (Machine)
1
1
5-9 reps
6-10 reps
RPE 8.5
RPE 8.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-9 Reps
6-10 Reps
85%
80%
2
Pec Deck (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
3
Lat Pulldown (Single Arm)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
4
Single Arm Row (Cable)
1 Set
6-10 Reps
@8.5
5
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
6
T-Bar Row
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
8
Preacher Curl (Dumbbell)
1 Set
6-10 Reps
@8.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
5-9 Reps
6-10 Reps
85%
80%
2
Back Extension (Weighted)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
3
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
4
Seated Hamstring Curl
1 Set
6-10 Reps
@8.5
5
Leg Extension
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
6
Abs Crunch (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
7
Calf Raise (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
5-9 Reps
6-10 Reps
85%
80%
2
Pec Deck (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
3
Lat Pulldown (Single Arm)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
4
Single Arm Row (Cable)
1 Set
6-10 Reps
@8.5
5
Shoulder Press (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
6
T-Bar Row
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
8
Preacher Curl (Dumbbell)
1 Set
6-10 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-9 Reps
6-10 Reps
85%
80%
2
Hack Squat
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
3
Seated Hamstring Curl
1 Set
6-10 Reps
@8.5
4
Hip Adductor (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
5
Leg Extension
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
6
Abs Crunch (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5
7
Calf Raise (Machine)
1 Set
1 Set
5-9 Reps
6-10 Reps
@8.5
@8.5