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Chris total high intensity workout

by Christian L.

Program Description

**Chris's Total High Intensity Workout** is an 18-week program designed to push your limits and maximize your strength gains. With 72 training sessions packed into this comprehensive plan, you'll engage in a variety of exercises targeting all major muscle groups, including leg extensions, bench presses, and lat pulldowns. Each workout is structured to enhance your endurance and power, ensuring you stay challenged and motivated throughout your fitness journey. Get ready to transform your physique and elevate your performance with this dynamic training regimen! 4 days a week with a day off for recovery between each workouts, 1 day on and 1 day off, every set is to total failure. 6 to 10 reps per sets, if you hit more than 10, next workout you raise the weight up. Don’t stop until failure! Don’t stop at 10 if you can do more. Keep going to failure.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 21, 2025 04:30
  • Last Edited
    Dec 21, 2025 05:39
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Triceps
10.9%
Biceps
8.9%
Chest
7.4%
Upper Back
7.4%
Middle Delts
7.2%
Quadriceps
7.1%
Calves
7.1%
Hamstrings
6.3%
Rear Delts
5.4%
Glutes
5.3%
Forearms
5.3%
Abs
4.5%
Lats
3.7%
Abductors
1.7%
Lower Back
0.9%
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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
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
2
10 reps
RPE 10
3
Leg Press
1
10 reps
RPE 10
4
Hack Squat
1
10 reps
RPE 10
5
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10 reps
RPE 10
2
Leg Curl
1
10 reps
RPE 10
3
Leg Press
2
10 reps
RPE 10
4
Hip Thrust (Machine)
1
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Bench Press (Smith Machine)
2
10 reps
RPE 10
3
Pec Deck (Machine)
2
10 reps
RPE 10
4
Shoulder Press (Machine)
2
10 reps
RPE 10
5
Reverse Pec Deck
2
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Pec Deck (Machine)
2
10 reps
RPE 10
3
Shoulder Press (Machine)
2
10 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
10 reps
RPE 10
2
Seated Row (Cable)
2
10 reps
RPE 10
3
Shrug (Barbell)
2
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
10 reps
RPE 10
2
Seated Row (Cable)
1
10 reps
RPE 10
3
Shrug (Barbell)
1
10 reps
RPE 10
4
Bicep Curl (Barbell)
2
10 reps
RPE 10
5
Reverse Curl (Barbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Dip (Bodyweight)
1
10 reps
RPE 10
5
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
10 reps
RPE 10
2
Seated Calf Raise
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
10 reps
RPE 10
4
Abs Crunch (Machine)
2
10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
2
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
3
Pec Deck (Machine)
2 Sets
10 Reps
@10
4
Shoulder Press (Machine)
2 Sets
10 Reps
@10
5
Reverse Pec Deck
2 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Wide Grip Lat Pulldown
2 Sets
10 Reps
@10
2
Seated Row (Cable)
2 Sets
10 Reps
@10
3
Shrug (Barbell)
2 Sets
10 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
10 Reps
@10
5
Reverse Curl (Barbell)
2 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
2 Sets
10 Reps
@10
2
Seated Calf Raise
2 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
4
Dip (Bodyweight)
1 Set
10 Reps
@10
5
Abs Crunch (Machine)
2 Sets
10 Reps
@10
Day 1
1
Leg Extension
2 Sets
10 Reps
@10
2
Leg Curl
2 Sets
10 Reps
@10
3
Leg Press
1 Set
10 Reps
@10
4
Hack Squat
1 Set
10 Reps
@10
5
Hip Thrust (Machine)
1 Set
10 Reps
@10