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Twain - Bodybuilding - Improvement phase 2

by Twain T.

Program Description

My bodybuilding program designed to help improve overall lower body and back size, specifically targeting improved hamstrings, glutes, teres, lats, and spinal erectors. Generally good for any intermediate lifter looking to improve these specific areas, but has adequate volume for the whole physique.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 08, 2024 10:51
  • Last Edited
    Sep 10, 2024 10:17
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
6-10 reps
RPE 8.5-9
2
Hip Adductor (Machine)
2
8-12 reps
RPE 8-9
3
Calf Raise (Leg Press)
3
6-12 reps
RPE 9-10
4
Lying Leg Curl
2
8-12 reps
RPE 8-9
5
Standing Single Leg Curl (Plate Loaded)
2
8-12 reps
RPE 8-9
6
45 Deg Hip Extension
2
6-12 reps
RPE 8-9
7
Leg Extension
3
8-12 reps
RPE 9-10
8
Leg Press (45 Degrees)
1
1
6-10 reps
8-15 reps
RPE 8-9
RPE 8-9
9
Hack Squat
2
6-10 reps
RPE 8-9
10
Single Leg Press
2
10-15 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
10-15 reps
RPE 9-10
2
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 9-10
3
Chest Fly (Machine)
2
8-12 reps
RPE 8-9
4
Incline Bench Press (Smith Machine)
2
6-10 reps
RPE 8-9
5
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-12 reps
RPE 8-9
2
Single Arm Row (Cable)
2
8-12 reps
RPE 8.5-9.5
3
Wide Grip Lat Pulldown
3
8-15 reps
RPE 8.5-9.5
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5-9.5
5
Decline Bench (Smith Machine)
3
6-12 reps
RPE 8-9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 8.5-9.5
8
Bayesian Curl
3
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
8-12 reps
RPE 8.5-9.5
2
Hip Adductor (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Seated Calf Raise
3
8-15 reps
RPE 9-10
4
Lying Leg Curl
3
8-12 reps
RPE 8.5-9.5
5
Single-Leg Leg Curl
3
8-12 reps
RPE 8.5-9.5
6
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8-9
7
Hack Squat
2
6-10 reps
RPE 8-9
8
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5-9.5
9
Single Leg Press
2
8-15 reps
RPE 8.5-9.5
10
Leg Extension
2
10-15 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Weighted)
3
6-12 reps
RPE 8.5-9.5
2
Lateral Raise (Machine)
3
10-15 reps
RPE 8.5-9.5
3
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Bench Press (Smith Machine)
2
8-12 reps
RPE 8-9
5
Lateral Raise (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
6-12 reps
RPE 8.5-9.5
2
Seated Row (Cable)
2
6-12 reps
RPE 8.5-9.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5-9.5
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8-9
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8.5-9.5
Week 1
1 / 12 Weeks
Day 2
1
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
@9-10
2
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
3
Chest Fly (Machine)
2 Sets
8-12 Reps
@8-9
4
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@8-9
5
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9-10
Day 3
1
Barbell Row
2 Sets
6-12 Reps
@8-9
2
Single Arm Row (Cable)
2 Sets
8-12 Reps
@8.5-9.5
3
Wide Grip Lat Pulldown
3 Sets
8-15 Reps
@8.5-9.5
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5-9.5
5
Decline Bench (Smith Machine)
3 Sets
6-12 Reps
@8-9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5-9.5
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5-9.5
8
Bayesian Curl
3 Sets
10-15 Reps
@8.5-9.5
Day 5
1
Decline Sit Up (Weighted)
3 Sets
6-12 Reps
@8.5-9.5
2
Lateral Raise (Machine)
3 Sets
10-15 Reps
@8.5-9.5
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
4
Bench Press (Smith Machine)
2 Sets
8-12 Reps
@8-9
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@8.5-9.5
Day 1
1
Abs Crunch (Machine)
3 Sets
6-10 Reps
@8.5-9
2
Hip Adductor (Machine)
2 Sets
8-12 Reps
@8-9
3
Calf Raise (Leg Press)
3 Sets
6-12 Reps
@9-10
4
Lying Leg Curl
2 Sets
8-12 Reps
@8-9
5
Standing Single Leg Curl (Plate Loaded)
2 Sets
8-12 Reps
@8-9
6
45 Deg Hip Extension
2 Sets
6-12 Reps
@8-9
7
Leg Extension
3 Sets
8-12 Reps
@9-10
8
Leg Press (45 Degrees)
1 Set
1 Set
6-10 Reps
8-15 Reps
@8-9
@8-9
9
Hack Squat
2 Sets
6-10 Reps
@8-9
10
Single Leg Press
2 Sets
10-15 Reps
@8.5-9.5
Day 4
1
Abs Crunch (Machine)
3 Sets
8-12 Reps
@8.5-9.5
2
Hip Adductor (Machine)
3 Sets
10-15 Reps
@8.5-9.5
3
Seated Calf Raise
3 Sets
8-15 Reps
@9-10
4
Lying Leg Curl
3 Sets
8-12 Reps
@8.5-9.5
5
Single-Leg Leg Curl
3 Sets
8-12 Reps
@8.5-9.5
6
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8-9
7
Hack Squat
2 Sets
6-10 Reps
@8-9
8
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5-9.5
9
Single Leg Press
2 Sets
8-15 Reps
@8.5-9.5
10
Leg Extension
2 Sets
10-15 Reps
@8.5-9.5
Day 6
1
Lat Pulldown (Single Arm)
2 Sets
6-12 Reps
@8.5-9.5
2
Seated Row (Cable)
2 Sets
6-12 Reps
@8.5-9.5
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@8.5-9.5
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5-9.5