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BoostcampPNG

PPLxUL

by Joel O.

Program Description

To build muscle

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Muscle, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2025 06:20
  • Last Edited
    Mar 16, 2026 02:36
Muscle Engagement
Front
Back
MuscleSet
Abs
10.8%
Front Delts
9.8%
Chest
8.3%
Triceps
8.3%
Lats
7.5%
Biceps
6.6%
Quadriceps
6.6%
Hamstrings
6.6%
Forearms
6.1%
Glutes
5.8%
Middle Delts
5.8%
Upper Back
5.4%
Lower Back
3.3%
Calves
3.3%
Abductors
3.3%
Rear Delts
2.5%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
2
6-10 reps
RPE 10
5
Shoulder Press (Machine)
2
6-10 reps
RPE 10
6
Seated Dip (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pull Down ( machine )
2
6-10 reps
RPE 10
2
Seated Row (Cable)
2
6-10 reps
RPE 10
3
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
4
Back Extension (Weighted)
2
6-10 reps
RPE 10
5
wrist curl cable
2
6-10 reps
RPE 10
6
reverse curl (cable)
2
6-10 reps
RPE 10
7
Single Arm Iso Row
2
6-10 reps
RPE 10
8
Preacher Curl (Machine)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
Pec Deck (Machine)
2
6-10 reps
RPE 10
3
Lat Pull Down ( machine )
1
6-10 reps
RPE 10
4
Seated Row (Cable)
1
6-10 reps
RPE 10
5
Lateral Raise (Cable)
2
6-10 reps
RPE 10
6
Shoulder Press (Machine)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6-10 reps
RPE 10
8
Seated Dip (Machine)
1
6-10 reps
RPE 10
9
Preacher Curl (Machine)
2
6-10 reps
RPE 10
10
Chest Supported Row (Machine)
1
6-10 reps
RPE 10
11
Reverse Curl (Barbell)
1
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
6-10 reps
RPE 10
2
Leg Extension
2
6-10 reps
RPE 10
3
Lying Leg Curl
2
6-10 reps
RPE 10
4
Hack Squat
2
6-10 reps
RPE 10
5
Hip Abductor (Machine)
2
6-10 reps
RPE 10
6
Cable Crunch
2
6-10 reps
RPE 10
7
Leg Raise (Captain's Chair)
1
6-10 reps
RPE 10
8
Decline Sit Up (Weighted)
2
6-10 reps
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lat Pull Down ( machine )
2 Sets
6-10 Reps
@10
2
Seated Row (Cable)
2 Sets
6-10 Reps
@10
3
Rear Delt Fly (Cable)
1 Set
6-10 Reps
@10
4
Back Extension (Weighted)
2 Sets
6-10 Reps
@10
5
wrist curl cable
2 Sets
6-10 Reps
@10
6
reverse curl (cable)
2 Sets
6-10 Reps
@10
7
Single Arm Iso Row
2 Sets
6-10 Reps
@10
8
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Seated Dip (Machine)
2 Sets
6-10 Reps
@10
Day 5
1
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
2
Leg Extension
2 Sets
6-10 Reps
@10
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Hack Squat
2 Sets
6-10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
6-10 Reps
@10
7
Leg Raise (Captain's Chair)
1 Set
6-10 Reps
@10
8
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
Day 3
1
Calf Raise (Leg Press)
2 Sets
6-10 Reps
@10
2
Leg Extension
2 Sets
6-10 Reps
@10
3
Lying Leg Curl
2 Sets
6-10 Reps
@10
4
Hack Squat
2 Sets
6-10 Reps
@10
5
Hip Abductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
6-10 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
6-10 Reps
@10
8
Decline Sit Up (Weighted)
2 Sets
6-10 Reps
@10
Day 4
1
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-10 Reps
@10
3
Lat Pull Down ( machine )
1 Set
6-10 Reps
@10
4
Seated Row (Cable)
1 Set
6-10 Reps
@10
5
Lateral Raise (Cable)
2 Sets
6-10 Reps
@10
6
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
6-10 Reps
@10
8
Seated Dip (Machine)
1 Set
6-10 Reps
@10
9
Preacher Curl (Machine)
2 Sets
6-10 Reps
@10
10
Chest Supported Row (Machine)
1 Set
6-10 Reps
@10
11
Reverse Curl (Barbell)
1 Set
6-10 Reps
@10