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BoostcampPNG

Anime Body Build

by Maggie W.
5 athletes joined

Program Description

Gain strength and confidence

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 13, 2024 10:28
  • Last Edited
    Jan 04, 2025 01:20
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Hip Adductor (Machine)
1
1
1
1
8-10 reps
8-10 reps
8-12 reps
8-12 reps
RPE 6
RPE 7
RPE 9
RPE 10
6
Hack Squat
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
7
Leg Extension
1
1
1
1
6-8 reps
6-8 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
RPE 10
8
Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Single Arm Row (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
7-10 reps
7-10 reps
RPE 6.5
RPE 7
RPE 9.5
RPE 10
3
Single Arm Row (Cable)
1
1
1
1
6-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 7
RPE 8.5
RPE 9
5
Bicep Curl (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
10-12 reps
10-12 reps
RPE 6.5
RPE 7
RPE 8
RPE 9.5
6
Hammer Curl
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
7
Bicep Curl (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
2 mins
RPE 6
2
Hamstring Stretch with Rotation
1
5 reps
RPE 6
3
Squat (Bodyweight)
1
10-12 reps
RPE 6
4
Calf Raise (Leg Press)
1
1
1
1
8-10 reps
8-10 reps
10-15 reps
10-15 reps
RPE 6
RPE 7
RPE 8.5
RPE 9
5
Romanian Deadlift (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 9
RPE 10
6
Leg Press (45 Degrees)
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
7
Lying Leg Curl
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
8
Hip Thrust (Barbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6.5
2
Rear Delt Row
1
1
1
1
6-8 reps
6-8 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 8.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
5
Single Arm Pushdown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 6.5
RPE 7
RPE 9
RPE 9.5
6
Katana Extension
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 7.5
RPE 9
RPE 9.5
7
Tricep Pushdown (Cable)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1
World's Greatest Stretch
1 Set
2 mins
@6
2
Hamstring Stretch with Rotation
1 Set
5 Reps
@6
3
Squat (Bodyweight)
1 Set
10-12 Reps
@6
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-15 Reps
10-15 Reps
@6
@7
@8.5
@9
5
Hip Adductor (Machine)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-12 Reps
8-12 Reps
@6
@7
@9
@10
6
Hack Squat
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6.5
@7
@8
@9.5
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@8.5
@10
8
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@8
@8.5
Day 3
No exercises added to this day
Day 4
1
World's Greatest Stretch
1 Set
2 mins
@6
2
Hamstring Stretch with Rotation
1 Set
5 Reps
@6
3
Squat (Bodyweight)
1 Set
10-12 Reps
@6
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-15 Reps
10-15 Reps
@6
@7
@8.5
@9
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@9
@10
6
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-10 Reps
6-10 Reps
@7
@8
@8.5
@9.5
7
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@7.5
@8.5
@9.5
8
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
@9.5
Day 2
1
Stretching
1 Set
10 mins
@6.5
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
7-10 Reps
7-10 Reps
@6.5
@7
@9.5
@10
3
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7.5
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@7
@8.5
@9
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-12 Reps
10-12 Reps
@6.5
@7
@8
@9.5
6
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@9.5
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8.5
@10
Day 5
1
Stretching
1 Set
10 mins
@6.5
2
Rear Delt Row
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-10 Reps
6-10 Reps
@7
@7.5
@8.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7.5
@8.5
@9.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7
@9
@9.5
5
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@6.5
@7
@9
@9.5
6
Katana Extension
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7.5
@9
@9.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5