Program Description
The Janicki Perfect split. Seemed like a solid program and I couldn’t find it on here. I like the ease of use and tracking of this app so I input it onto here. All credit goes to Eric Janicki, check out his YouTube and support him on there. I linked the video in the tagline where he explains the program and exercises in detail.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout50 minutes
- CreatedMar 07, 2026 05:52
- Last EditedMar 08, 2026 05:28
Muscle Engagement
Front
Back
MuscleSet
Chest
12.1%
Quadriceps
10.6%
Hamstrings
10.6%
Triceps
9.1%
Glutes
9.1%
Front Delts
7.6%
Calves
7.6%
Biceps
6.8%
Lats
6.1%
Lower Back
6.1%
Upper Back
4.5%
Rear Delts
3.8%
Middle Delts
3%
Forearms
1.5%
Abs
0.8%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Unilateral Cable Pulldown
2
7-10 reps
RPE 9
2
Chest Supported Row (Machine)
2
7-10 reps
RPE 9
3
Bench Supported Pullover
2
7-10 reps
RPE 9
4
Bench Supported Low Row
2
7-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
2
7-10 reps
RPE 9
6
Bench Supported Cable Curl
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mid Chest Supported Cable Fly
2
7-10 reps
RPE 9
2
Upper Chest Bench Supported Cable Fly
2
7-10 reps
RPE 9
3
Incline Bench Press (Smith Machine)
2
7-10 reps
RPE 9
4
Decline Dumbbell Fly
2
7-10 reps
RPE 9
5
Incline Bench Tricep Push down
2
7-10 reps
RPE 9
6
JM Press
2
7-10 reps
RPE 9
7
Lying Lateral Raise (Cable)
2
7-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
7-10 reps
RPE 9
2
Leg Press
2
7-10 reps
RPE 9
3
Leg Extension
2
7-10 reps
RPE 9
4
Leg Curl
2
7-10 reps
RPE 9
5
Deficit RDL
2
7-10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
2
8 reps
7 reps
5 reps
4 reps
RPE 10
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Stretch Biased Machine Press
2
7-10 reps
RPE 9
2
Seated Stretch Row
2
7-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
7-10 reps
RPE 9
4
Unilateral Low Lat Row
2
7-10 reps
RPE 9
5
Incline Bench Y Raises
2
7-10 reps
RPE 9
6
Dip (Assisted)
2
7-10 reps
RPE 9
7
Incline Curl (Dumbbell)
2
7-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
7-10 reps
RPE 9
2
Dumbbell Bar Supported RDL
2
7-10 reps
RPE 9
3
Deficit Bulgarian Squat
2
7-10 reps
RPE 9
4
Lying Leg Curl
2
7-10 reps
RPE 9
5
Leg Extension
4
7-10 reps
RPE 8
6
Calf Raise (Machine)
1
1
2
1
8 reps
7 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Unilateral Cable Pulldown2 Sets
7-10 Reps
@9
2
Chest Supported Row (Machine)2 Sets
7-10 Reps
@9
3
Bench Supported Pullover2 Sets
7-10 Reps
@9
4
Bench Supported Low Row2 Sets
7-10 Reps
@9
5
Preacher Curl (EZ Bar)2 Sets
7-10 Reps
@9
6
Bench Supported Cable Curl2 Sets
7-10 Reps
@9
Day 2
1
Mid Chest Supported Cable Fly2 Sets
7-10 Reps
@9
2
Upper Chest Bench Supported Cable Fly2 Sets
7-10 Reps
@9
3
Incline Bench Press (Smith Machine)2 Sets
7-10 Reps
@9
4
Decline Dumbbell Fly2 Sets
7-10 Reps
@9
5
Incline Bench Tricep Push down2 Sets
7-10 Reps
@9
6
JM Press2 Sets
7-10 Reps
@9
7
Lying Lateral Raise (Cable)2 Sets
7-10 Reps
@9
Day 3
1
Hack Squat2 Sets
7-10 Reps
@9
2
Leg Press2 Sets
7-10 Reps
@9
3
Leg Extension2 Sets
7-10 Reps
@9
4
Leg Curl2 Sets
7-10 Reps
@9
5
Deficit RDL2 Sets
7-10 Reps
@9
6
Calf Raise (Machine)1 Set
1 Set
1 Set
2 Sets
8 Reps
7 Reps
5 Reps
4 Reps
@10
@10
@10
@10
Day 4
1
Decline Stretch Biased Machine Press2 Sets
7-10 Reps
@9
2
Seated Stretch Row2 Sets
7-10 Reps
@9
3
Incline Bench Press (Dumbbell)2 Sets
7-10 Reps
@9
4
Unilateral Low Lat Row2 Sets
7-10 Reps
@9
5
Incline Bench Y Raises2 Sets
7-10 Reps
@9
6
Dip (Assisted)2 Sets
7-10 Reps
@9
7
Incline Curl (Dumbbell)2 Sets
7-10 Reps
@9
Day 5
1
Front Squat (Barbell)2 Sets
7-10 Reps
@9
2
Dumbbell Bar Supported RDL2 Sets
7-10 Reps
@9
3
Deficit Bulgarian Squat2 Sets
7-10 Reps
@9
4
Lying Leg Curl2 Sets
7-10 Reps
@9
5
Leg Extension4 Sets
7-10 Reps
@8
6
Calf Raise (Machine)1 Set
1 Set
2 Sets
1 Set
8 Reps
7 Reps
5 Reps
4 Reps
@9
@9
@9
@9