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Program Description

Lift

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2024 05:04
  • Last Edited
    Jun 18, 2025 07:48

Summary

**My Split (1)** is a comprehensive 16-week program designed for dedicated lifters looking to elevate their strength and physique. With four training days each week, you'll focus on targeted muscle groups, including shoulders, legs, and abs, using a mix of machines, cables, and bodyweight exercises. This program emphasizes progressive overload and includes detailed video demonstrations to ensure proper form and technique. Get ready to challenge yourself and achieve your fitness goals with a structured approach that keeps you motivated and engaged!
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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
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
4
RPE 10
5
Incline Fly
2
RPE 10
6
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Week 1
1 / 16 Weeks
Day 4
1
Pendulum Squat
2 Sets
@10
2
Straight Leg Calf Raise
3 Sets
@10
3
Tibialis
1 Set
@10
4
Leg Extension
2 Sets
@10
5
Hamstring Curl
1 Set
@10
6
Hanging Leg Raise
3 Sets
@10
7
Landmine Oblique Twist
2 Sets
@10
8
Cable Crunch
3 Sets
@10
Day 2
1A
Shoulder Press (Machine)
2 Sets
@10
2
Rear Delt Fly (Cable)
4 Sets
@10
3
Partial Lateral Raise (Cable)
1 Set
@10
4
Lying Side Lateral Raise
2 Sets
@10
5
Lateral Raise (Cable)
2 Sets
@10
6
Front Raise
1 Set
@10
7
Lateral Raise (Dumbbell)
4 Sets
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
@10
2A
Pull-Up (Weighted)
4 Sets
@10
3
Chest Press (Machine)
2 Sets
@10
4A
Bent Over Machine Row
2 Sets
@10
5
Lat Pulldown
2 Sets
@10
6
Incline Fly
2 Sets
@10
7
Standing Pullover (Cable)
2 Sets
@10
Day 3
1
Dip (Weighted)
2 Sets
@10
2
Preacher Curl (Barbell)
3 Sets
@10
3A
Overhead Extension (Dumbbell)
8 Sets
@10
4
Incline Curl (Dumbbell)
3 Sets
@10
5A
Bayesian Curl
3 Sets
@10
6
Hammer Curl
3 Sets
@10