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Upper-Lower for Hypertrophy

by Rishav D.
1 athletes joined

Program Description

Existing programs often lead to high rates of fatigue and low rates of progressive overload. This program will take advantage of high frequency, low volume, high intensity training to mitigate that. The aim should be to add 5 lbs or a rep to most exercises almost every session or at least week to week, if done correctly

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 24, 2025 03:41
  • Last Edited
    May 24, 2025 08:24
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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)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
5-8 reps
85%
3
Shoulder Press (Machine)
2
4-8 reps
RPE 8.5
4
T-Bar Row
2
5-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
85%
2
Lat Pulldown
2
4-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
4-8 reps
85%
4
Kelso Shrug
2
5-8 reps
85%
5
Lateral Raise (Cable)
2
6-8 reps
80%
6
Rear Delt Fly (Machine)
2
4-9 reps
RPE 8.5
7
Preacher Curl (Dumbbell)
2
4-8 reps
RPE 8-8.5
8
Tricep Pushdown (Cable)
2
5-8 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1-7 reps
85%
2
Hack Squat
2
5-8 reps
85%
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Curl
2
6-9 reps
75%
5
Leg Extension
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 8.5
2
T-Bar Row
2
4-8 reps
85%
3
Shoulder Press (Plate Loaded)
2
4-8 reps
RPE 8.5
4
Lat Pulldown
2
4-8 reps
85%
5
Preacher Curl (Dumbbell)
2
4-8 reps
85%
6
JM Press (Smith Machine)
2
4-8 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-8 reps
RPE 8.5
2
Deadlift (Smith Machine)
2
4-8 reps
RPE 8.5
3
Hip Abductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
4-8 reps
80%
5
Leg Curl
2
4-8 reps
85%
6
Standing Calf Raise
2
4-8 reps
RPE 8.5
7
Abs Crunch (Machine)
2
4-8 reps
85%
8
Wrist Curls
2
4-8 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
85%
2
Romanian Deadlift (Barbell)
2
4-9 reps
RPE 8.5
3
Hip Adductor (Machine)
2
4-8 reps
RPE 8.5
4
Leg Extension
2
6-9 reps
75%
5
Leg Curl
2
6-9 reps
75%
6
Standing Calf Raise
2
6-9 reps
75%
7
Abs Crunch (Machine)
2
6-9 reps
75%
8
Wrist Curls
2
5-8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
85%
2
Lat Pulldown
2 Sets
5-8 Reps
85%
3
Shoulder Press (Machine)
2 Sets
4-8 Reps
@8.5
4
T-Bar Row
2 Sets
5-8 Reps
85%
5
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@8-8.5
6
JM Press (Smith Machine)
2 Sets
4-8 Reps
85%
Day 3
1
Bench Press (Barbell)
2 Sets
4-8 Reps
85%
2
Lat Pulldown
2 Sets
4-8 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
4-8 Reps
85%
4
Kelso Shrug
2 Sets
5-8 Reps
85%
5
Lateral Raise (Cable)
2 Sets
6-8 Reps
80%
6
Rear Delt Fly (Machine)
2 Sets
4-9 Reps
@8.5
7
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
@8-8.5
8
Tricep Pushdown (Cable)
2 Sets
5-8 Reps
80%
Day 4
1
Deadlift (Barbell)
1 Set
1-7 Reps
85%
2
Hack Squat
2 Sets
5-8 Reps
85%
3
Hip Adductor (Machine)
2 Sets
4-8 Reps
@8.5
4
Leg Curl
2 Sets
6-9 Reps
75%
5
Leg Extension
2 Sets
6-9 Reps
75%
6
Standing Calf Raise
2 Sets
6-9 Reps
75%
7
Abs Crunch (Machine)
2 Sets
6-9 Reps
75%
8
Wrist Curls
2 Sets
5-8 Reps
@8
Day 5
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@8.5
2
T-Bar Row
2 Sets
4-8 Reps
85%
3
Shoulder Press (Plate Loaded)
2 Sets
4-8 Reps
@8.5
4
Lat Pulldown
2 Sets
4-8 Reps
85%
5
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
85%
6
JM Press (Smith Machine)
2 Sets
4-8 Reps
85%
Day 6
1
Squat (Barbell)
2 Sets
4-8 Reps
@8.5
2
Deadlift (Smith Machine)
2 Sets
4-8 Reps
@8.5
3
Hip Abductor (Machine)
2 Sets
4-8 Reps
@8.5
4
Leg Extension
2 Sets
4-8 Reps
80%
5
Leg Curl
2 Sets
4-8 Reps
85%
6
Standing Calf Raise
2 Sets
4-8 Reps
@8.5
7
Abs Crunch (Machine)
2 Sets
4-8 Reps
85%
8
Wrist Curls
2 Sets
4-8 Reps
@8.5
Day 2
1
Squat (Barbell)
2 Sets
5-8 Reps
85%
2
Romanian Deadlift (Barbell)
2 Sets
4-9 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
4-8 Reps
@8.5
4
Leg Extension
2 Sets
6-9 Reps
75%
5
Leg Curl
2 Sets
6-9 Reps
75%
6
Standing Calf Raise
2 Sets
6-9 Reps
75%
7
Abs Crunch (Machine)
2 Sets
6-9 Reps
75%
8
Wrist Curls
2 Sets
5-8 Reps
@8
Day 7
1
Squat (Barbell)
2 Sets
5-8 Reps
85%
2
Romanian Deadlift (Barbell)
2 Sets
4-9 Reps
@8.5
3
Hip Adductor (Machine)
2 Sets
4-8 Reps
@8.5
4
Leg Extension
2 Sets
6-9 Reps
75%
5
Leg Curl
2 Sets
6-9 Reps
75%
6
Standing Calf Raise
2 Sets
6-9 Reps
75%
7
Abs Crunch (Machine)
2 Sets
6-9 Reps
75%
8
Wrist Curls
2 Sets
5-8 Reps
@8