logo
BoostcampPNG

PPL Hypertrophy & Cutting

by Lui L.
1 athletes joined

Program Description

To promote max hypertrophy while maintaining strength.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Feb 25, 2025 03:14
  • Last Edited
    Feb 26, 2025 12:31
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1
1
1
12 reps
12 reps
12 reps
87.5%
85%
82.5%
3
Leg Press
1
1
1
1
4-6 reps
6-8 reps
8-10 reps
10-12 reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
87.5%
85%
82.5%
80%
5
Leg Extension
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
87.5%
85%
82.5%
7
Standing Calf Raise
1
1
1
1
15 reps
15 reps
15 reps
15 reps
87.5%
85%
82.5%
80%
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Incline Skull Crushers
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
90%
87.5%
85%
82.5%
5
Incline Skull Crushers
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
3
Leg Press
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
10-12 Reps
90%
87.5%
85%
82.5%
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
87.5%
85%
82.5%
80%
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%
6
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
87.5%
85%
82.5%
80%