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Abdallah split

by Ehab F.

Program Description

M

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 08, 2025 01:17
  • Last Edited
    Oct 12, 2025 12:02

Summary

The Abdallah Split is a dynamic 4-week workout program designed to challenge your strength and endurance six days a week. This comprehensive plan focuses on targeted muscle groups, featuring a variety of exercises including barbell squats, leg curls, and Romanian deadlifts, all aimed at sculpting your legs and enhancing overall lower body power. With a full gym setup, you'll experience a mix of supersets and traditional lifts that push your limits and promote muscle growth. Get ready to elevate your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Biceps
9.5%
Upper Back
9%
Front Delts
8.2%
Lats
8.1%
Chest
7.8%
Middle Delts
7.6%
Abs
7%
Forearms
5.3%
Rear Delts
4.5%
Quadriceps
4.5%
Hamstrings
4.5%
Glutes
3.5%
Calves
3.5%
Lower Back
1.7%
Adductors
1.7%
Abductors
1%
Other
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8A
Side Crunch (Cable)
3
RPE 10
9A
Leg Raise (Captain's Chair)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8A
Side Crunch (Cable)
3
RPE 10
9A
Leg Raise (Captain's Chair)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8A
Side Crunch (Cable)
3
RPE 10
9A
Leg Raise (Captain's Chair)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
3
Chest Supported Row (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
4
Incline Chest Press (Machine)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
8-10 reps
8-10 reps
6-8 reps
RPE 8
RPE 9
RPE 10
6
Chest Fly (Cable)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
7
Single Arm Rear Delt Cable Fly
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Decline Crunch
4
30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
9
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
1
1
10-12 reps
10-12 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
1
2
10-16 reps
10-12 reps
RPE 10
RPE 10
3
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5
Bayesian Curl
1
1
1
10-16 reps
10-16 reps
10-10 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
8
Tricep Rope Push Down (Cable)
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
9
Reverse Bicep Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-16 reps
10-16 reps
10-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
5A
Hip Abductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Hip Adductor (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
7
Standing Calf Raise
1
1
2
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 10
3
Pec Deck (Machine)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
6
Tricep Kickback
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
7A
Side Crunch (Cable)
3
15-20 reps
RPE 10
8A
Leg Raise (Captain's Chair)
3
RPE 10
9
Dead Hang
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
18+ reps
-
2
Deadlift (Barbell)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
3
Barbell Row
1
1
1
8-10 reps
8-10 reps
5-8 reps
RPE 8
RPE 9
RPE 10
4
Straight Arm Pulldown
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
6
Bayesian Curl
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9
RPE 10
7
Preacher Curl (EZ Bar)
1
1
1
10-16 reps
10-16 reps
10-16 reps
RPE 8
RPE 9
RPE 10
8
Wrist Curls
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
9
Reverse Wrist Curl (Dumbbell)
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
30-120 mins
-
2
Standing Calf Raise
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
12+ reps
1+ reps
RPE 8
RPE 10
2
Deadlift (Barbell)
1
1
10+ reps
1+ reps
RPE 8
RPE 10
3
Squat (Barbell)
1
1
15+ reps
1+ reps
RPE 8
RPE 10
4
Pull-Up (Bodyweight)
1
RPE 10
5
Push Up
1
-
6
Abs Crunch (Bodyweight)
1
-
Week 1
1 / 4 Weeks
Day 3
1
Leg Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4
Leg Extension
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
5A
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
6A
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
7
Standing Calf Raise
1 Set
1 Set
2 Sets
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
Day 6
1
Run
1 Set
30-120 mins
-
2
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
@8
@9
@10
7
Single Arm Rear Delt Cable Fly
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
8A
Side Crunch (Cable)
3 Sets
@10
9A
Leg Raise (Captain's Chair)
3 Sets
@10
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
@8
@9
@10
2
Lateral Raise (Cable)
1 Set
2 Sets
10-16 Reps
10-12 Reps
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
4
Bayesian Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-10 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
6
Hammer Curl
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
8
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-12 Reps
@8
@9
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
6
Tricep Kickback
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
7A
Side Crunch (Cable)
3 Sets
15-20 Reps
@10
8A
Leg Raise (Captain's Chair)
3 Sets
@10
9
Dead Hang
3 Sets
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
18+ Reps
-
2
Deadlift (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
3
Barbell Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-8 Reps
@8
@9
@10
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
6
Bayesian Curl
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9
@10
7
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10-16 Reps
10-16 Reps
10-16 Reps
@8
@9
@10
8
Wrist Curls
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10
9
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@9
@10