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by elias v

Program Description

lihakset vaan kasvaa

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 09:21
  • Last Edited
    Dec 24, 2025 10:29
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Biceps
9.8%
Chest
9.2%
Front Delts
8.8%
Hamstrings
8.5%
Upper Back
8.2%
Glutes
6.5%
Quadriceps
5.9%
Lats
5.2%
Abs
4.6%
Middle Delts
4.6%
Forearms
4.6%
Calves
3.9%
Rear Delts
3.3%
Lower Back
2%
Adductors
2%
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ON THE BOOSTCAMP APP FOR FREE
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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
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
20 reps
RPE 10
2
Hack Squat
2
8 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 10
4
Goblet Squat
2
12 reps
-
5
Leg Extension
2
AMRAP
RPE 10
6
Straight Leg Calf Raise
2
12 reps
RPE 10
7
Single Leg Calf Raise (Weighted)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Incline Chest Press (Machine)
2
12 reps
RPE 10
4
Pec Deck (Machine)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
2
AMRAP
RPE 10
6
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
12 reps
RPE 10
3
Single Arm Row (Cable)
2
AMRAP
RPE 10
4
Seated Wide-Grip Row (Cable)
2
15 reps
RPE 10
5
Incline Curl (Dumbbell)
2
12 reps
RPE 10
6
Preacher Curl (Barbell)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
RPE 10
2
Seated Hamstring Curl
2
12 reps
RPE 10
3
Hip Thrust (Machine)
2
8 reps
RPE 10
4
Single-Leg Leg Curl
2
15 reps
RPE 10
5
Hip Adductor (Machine)
2
AMRAP
RPE 10
6
Calf Raise (Leg Press)
1
1
50 reps
12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
2
One Arm Lateral Raise (Cable)
2
12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
10 reps
RPE 10
4
Reverse Pec Deck
3
12 reps
RPE 10
5
Shrug (Barbell)
2
10 reps
RPE 10
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 10
7
Pec Deck (Machine)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
8 reps
RPE 10
2
Bicep Curl (Cable)
2
10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
12 reps
RPE 10
4
Seated Dumbbell Curl
3
12 reps
RPE 10
5
Skull Crusher (Barbell)
3
AMRAP
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Leg Extension
1 Set
20 Reps
@10
2
Hack Squat
2 Sets
8 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@10
4
Goblet Squat
2 Sets
12 Reps
-
5
Leg Extension
2 Sets
AMRAP
@10
6
Straight Leg Calf Raise
2 Sets
12 Reps
@10
7
Single Leg Calf Raise (Weighted)
2 Sets
15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3
Incline Chest Press (Machine)
2 Sets
12 Reps
@10
4
Pec Deck (Machine)
3 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
2 Sets
AMRAP
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
Day 3
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
12 Reps
@10
3
Single Arm Row (Cable)
2 Sets
AMRAP
@10
4
Seated Wide-Grip Row (Cable)
2 Sets
15 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
12 Reps
@10
6
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
Day 4
1
Stiff Leg Deadlift
2 Sets
8 Reps
@10
2
Seated Hamstring Curl
2 Sets
12 Reps
@10
3
Hip Thrust (Machine)
2 Sets
8 Reps
@10
4
Single-Leg Leg Curl
2 Sets
15 Reps
@10
5
Hip Adductor (Machine)
2 Sets
AMRAP
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
50 Reps
12 Reps
@10
@10
Day 6
1
JM Press
2 Sets
8 Reps
@10
2
Bicep Curl (Cable)
2 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
4
Seated Dumbbell Curl
3 Sets
12 Reps
@10
5
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
6
Hammer Curl (Cable)
2 Sets
15 Reps
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
2
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
10 Reps
@10
4
Reverse Pec Deck
3 Sets
12 Reps
@10
5
Shrug (Barbell)
2 Sets
10 Reps
@10
6
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@10
7
Pec Deck (Machine)
2 Sets
15 Reps
@10