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Upper Lower

by Joschua M.

Program Description

Basic Upper Lower Program with a low volume approach and all 3 Compound movements.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 10, 2025 10:03
  • Last Edited
    Jun 10, 2025 10:35
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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
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 Pull
2 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 Extension
1 Set
8-12 Reps
@9
8
Lying Leg Curl
1 Set
6-10 Reps
@9
9
Hip Adductor (Machine)
1 Set
6-10 Reps
@9
10
Cable Crunch
2 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 Pull
2 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 Extension
1 Set
8-12 Reps
@9
5
Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@9
@9
6
Single Leg Press
1 Set
6-10 Reps
@9
7
Hip Thrust (Machine)
1 Set
6-10 Reps
@9
8
Leg Extension
2 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