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BoostcampPNG

Seventy Four Percent

by Brian B.

Program Description

Just a tweaked version of RAVAGE.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 23, 2025 03:48
  • Last Edited
    Jan 23, 2025 04:54
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
2
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 reps
RPE 8-9
3
Walking Lunge
1
20-30 reps
-
4
Seated Hamstring Curl
1
8-12 reps
-
5
Hanging Leg Raise
3
12-20 reps
-
6
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
4
Chest Press (Machine)
1
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
1
10-15 reps
RPE 10
6
1 Arm Machine Row
1
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
4
Chest Press (Machine)
1
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
1
10-15 reps
RPE 10
6
1 Arm Machine Row
1
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
3
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
3
8-12 reps
RPE 10
4
Chest Press (Machine)
2
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
2
10-15 reps
RPE 10
6
1 Arm Machine Row
2
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
6-8 reps
RPE 9-10
2
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 10
3
Narrow Neutral Pulldown
1
8-12 reps
RPE 10
4
Chest Press (Machine)
1
8-12 reps
RPE 8-9
5
Wide Overhand Pulldown
1
10-15 reps
RPE 10
6
1 Arm Machine Row
1
10-15 reps
RPE 10
7
Standing Pullover (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 9-10
4
Standing Overhead Extension
2
8-15 reps
RPE 10
5
Lateral Raise (Cable)
2
10-15 reps
-
6
Upright Row (Barbell)
2
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
3
Incline Curl (Dumbbell)
1
6-10 reps
RPE 9-10
4
Standing Overhead Extension
1
8-15 reps
RPE 10
5
Lateral Raise (Cable)
1
10-15 reps
-
6
Upright Row (Barbell)
1
15-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
1
8-15 reps
RPE 10
4
Leg Extension
1
15-20 reps
RPE 10
5
Standing Calf Raise
1
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
1
8-15 reps
RPE 10
4
Leg Extension
1
15-20 reps
RPE 10
5
Standing Calf Raise
1
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
2
8-15 reps
RPE 10
4
Leg Extension
2
15-20 reps
RPE 10
5
Standing Calf Raise
2
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
8-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
1
8-10 reps
RPE 7-9
3
Seated Hamstring Curl
1
8-15 reps
RPE 10
4
Leg Extension
1
15-20 reps
RPE 10
5
Standing Calf Raise
1
8-15 reps
-
6
Hanging Leg Raise
3
12-20 reps
-
7
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
4
Wide Neutral Pulldown
1
10-15 reps
RPE 10
5
MTS Row
1
10-20 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
4
Wide Neutral Pulldown
1
10-15 reps
RPE 10
5
MTS Row
1
10-20 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
2
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 10
4
Wide Neutral Pulldown
2
10-15 reps
RPE 10
5
MTS Row
2
10-20 reps
-
6
Seated Row (Cable)
2
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (dumbbell)
1
8-12 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
6-12 reps
RPE 9-10
3
Seated Shoulder Press (Dumbbell)
1
6-12 reps
RPE 10
4
Wide Neutral Pulldown
1
10-15 reps
RPE 10
5
MTS Row
1
10-20 reps
-
6
Seated Row (Cable)
1
8-15 reps
-
7
Hanging Leg Raise
3
12-20 reps
-
8
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Leaning Overhead Extension
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Leaning Overhead Extension
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 10
2
Leaning Overhead Extension
2
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
5
Lateral Raise (Machine)
2
12-20 reps
-
6
Lu Lateral Raise
2
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
2
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
15-20 reps
RPE 10
2
Leaning Overhead Extension
1
10-15 reps
RPE 10
3
Bicep Curl (Barbell)
1
8-12 reps
RPE 9-10
4
Tricep Pushdown (Cable)
1
8-15 reps
RPE 10
5
Lateral Raise (Machine)
1
12-20 reps
-
6
Lu Lateral Raise
1
10-15 reps
RPE 10
7
Rear Delt Fly (Cable)
1
15-20 reps
-
8
Hanging Leg Raise
3
12-20 reps
-
9
Run
1
20 mins
-
Week 1
1 / 15 Weeks
Day 1
1
Smith Machine Hack Squat
1 Set
2 Sets
5-10 Reps
10-15 Reps
@7-8
@7-8
2
Back Extension (Weighted)
2 Sets
8-15 Reps
@8-9
3
Walking Lunge
1 Set
20-30 Reps
-
4
Seated Hamstring Curl
2 Sets
8-12 Reps
-
5
Hanging Leg Raise
3 Sets
12-20 Reps
-
6
Run
1 Set
20 mins
-
Day 2
1
Chest Press (dumbbell)
3 Sets
6-8 Reps
@9-10
2
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
3
Narrow Neutral Pulldown
3 Sets
8-12 Reps
@10
4
Chest Press (Machine)
2 Sets
8-12 Reps
@8-9
5
Wide Overhand Pulldown
2 Sets
10-15 Reps
@10
6
1 Arm Machine Row
2 Sets
10-15 Reps
@10
7
Standing Pullover (Cable)
1 Set
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
12-20 Reps
-
9
Run
1 Set
20 mins
-
Day 3
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@9-10
4
Standing Overhead Extension
2 Sets
8-15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
-
6
Upright Row (Barbell)
2 Sets
15-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
-
8
Run
1 Set
20 mins
-
Day 4
1
Squat (Smith Machine)
2 Sets
8-12 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@7-9
3
Seated Hamstring Curl
2 Sets
8-15 Reps
@10
4
Leg Extension
2 Sets
15-20 Reps
@10
5
Standing Calf Raise
2 Sets
8-15 Reps
-
6
Hanging Leg Raise
3 Sets
12-20 Reps
-
7
Run
1 Set
20 mins
-
Day 5
1
Chest Press (dumbbell)
2 Sets
8-12 Reps
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
6-12 Reps
@9-10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@10
4
Wide Neutral Pulldown
2 Sets
10-15 Reps
@10
5
MTS Row
2 Sets
10-20 Reps
-
6
Seated Row (Cable)
2 Sets
8-15 Reps
-
7
Hanging Leg Raise
3 Sets
12-20 Reps
-
8
Run
1 Set
20 mins
-
Day 6
1
Hammer Curl
2 Sets
15-20 Reps
@10
2
Leaning Overhead Extension
2 Sets
10-15 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9-10
4
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
5
Lateral Raise (Machine)
2 Sets
12-20 Reps
-
6
Lu Lateral Raise
2 Sets
10-15 Reps
@10
7
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
8
Hanging Leg Raise
3 Sets
12-20 Reps
-
9
Run
1 Set
20 mins
-