Program Description
Basic Upper Lower Program with a low volume approach and all 3 Compound movements.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout120 minutes
- CreatedJun 10, 2025 10:03
- Last EditedJun 18, 2025 10:10
Summary
Unlock your strength potential with the Upper Lower program, a comprehensive 16-week training plan designed for dedicated lifters. Split into four training days per week, this program alternates between upper and lower body workouts, ensuring balanced muscle development and recovery. Each session features a mix of compound and isolation exercises, targeting all major muscle groups with a focus on intensity and progression. Whether you're looking to build muscle, increase strength, or enhance overall fitness, this program provides the structure and challenge you need to achieve your goals. Get ready to elevate your training!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-12 reps
RPE 9
RPE 9
2
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 9
4
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
5
Chest Fly (Machine)
1
6-10 reps
RPE 9
6
Seated Row (Cable)
1
6-10 reps
RPE 9
7
Seated Lateral Raise
2
6-15 reps
RPE 9
8
Face Pull
2
6-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
1
6-10 reps
RPE 9
2
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 9
4
Hammer Curl (Cable)
1
6-10 reps
RPE 9
5
Squat (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
7
Leg Extension
1
8-12 reps
RPE 9
8
Lying Leg Curl
1
6-10 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Cable Crunch
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 9
3
Lateral Raise (Machine)
3
6-10 reps
RPE 9
4
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
5
Incline Chestfly
1
6-10 reps
RPE 9
6
Lat Pulldown (Single Arm)
1
6-10 reps
RPE 9
7
Face Pull
2
6-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
6-10 reps
RPE 9
2
Tricep Pushdown (Cable)
1
6-10 reps
RPE 9
3
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 9
4
Single Arm Overhead Tricep Extension
1
8-12 reps
RPE 9
5
Deadlift (Barbell)
1
1
4-6 reps
8-10 reps
RPE 9
RPE 9
6
Single Leg Press
1
6-10 reps
RPE 9
7
Hip Thrust (Machine)
1
6-10 reps
RPE 9
8
Leg Extension
2
8-12 reps
RPE 9
9
Hip Adductor (Machine)
1
6-10 reps
RPE 9
10
Abs Crunch (Machine)
2
6-10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
4-6 Reps
8-12 Reps
@9
@9
2
Lat Pulldown (Neutral Grip)1 Set
6-10 Reps
@9
3
Seated Shoulder Press (Dumbbell)1 Set
6-10 Reps
@9
4
Chest Supported Row (Machine)1 Set
6-10 Reps
@9
5
Chest Fly (Machine)1 Set
6-10 Reps
@9
6
Seated Row (Cable)1 Set
6-10 Reps
@9
7
Seated Lateral Raise 2 Sets
6-15 Reps
@9
8
Face Pull2 Sets
6-15 Reps
@9
Day 2
1
JM Press (Smith Machine)1 Set
6-10 Reps
@9
2
Incline Curl (Dumbbell)1 Set
6-10 Reps
@9
3
Overhead Tricep Extension (Cable)1 Set
6-10 Reps
@9
4
Hammer Curl (Cable)1 Set
6-10 Reps
@9
5
Squat (Barbell)1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
6
Romanian Deadlift (Barbell)1 Set
6-10 Reps
@9
7
Leg Extension1 Set
8-12 Reps
@9
8
Lying Leg Curl1 Set
6-10 Reps
@9
9
Hip Adductor (Machine)1 Set
6-10 Reps
@9
10
Cable Crunch2 Sets
6-10 Reps
@9
Day 3
1
Pull-Up (Weighted)2 Sets
6-10 Reps
@9
2
Incline Bench Press (Dumbbell)1 Set
6-10 Reps
@9
3
Lateral Raise (Machine)3 Sets
6-10 Reps
@9
4
Seated Wide-Grip Row (Cable)2 Sets
6-10 Reps
@9
5
Incline Chestfly 1 Set
6-10 Reps
@9
6
Lat Pulldown (Single Arm)1 Set
6-10 Reps
@9
7
Face Pull2 Sets
6-15 Reps
@9
Day 4
1
Bicep Curl (Cable)1 Set
6-10 Reps
@9
2
Tricep Pushdown (Cable)1 Set
6-10 Reps
@9
3
Hammer Curl (Dumbbell)1 Set
6-10 Reps
@9
4
Single Arm Overhead Tricep Extension1 Set
8-12 Reps
@9
5
Deadlift (Barbell)1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
6
Single Leg Press1 Set
6-10 Reps
@9
7
Hip Thrust (Machine)1 Set
6-10 Reps
@9
8
Leg Extension2 Sets
8-12 Reps
@9
9
Hip Adductor (Machine)1 Set
6-10 Reps
@9
10
Abs Crunch (Machine)2 Sets
6-10 Reps
@9