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BoostcampPNG

Work Hard, Get Big

by Sly Marbo

Program Description

Hypertrophy focused program, designed to be challenging, for intermediate to advanced lifters. Will work best for those who are consistent, and dedicated. 110 to 130 seconds rest between sets. First set is at heaviest weight, deep stretch for all exercises, 2 second controlled eccentric. Drop weight down if needed for follow up sets if needed to hit rep target.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 27, 2024 04:04
  • Last Edited
    Nov 27, 2024 05:53
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
14 reps
RPE 10
2
Seated Calf Raise
3
14 reps
RPE 10
3
Standing Calf Raise
2
12 reps
RPE 10
4
Abs Crunch (Machine)
1
2
14 reps
14 reps
RPE 10
RPE 9.5
5
Leg Raise (Captain's Chair)
3
18 reps
RPE 10
6
V-Up
3
14 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Chest Fly (Cable)
1
1
1
14 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9.5
RPE 9.5
RPE 9.5
5
Upright Row (Dumbbell)
1
1
14 reps
12 reps
RPE 9.5
RPE 9.5
6
Katana Extension
3
12 reps
RPE 9.5
7
Single Arm Pushdown
2
12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
12 reps
12 reps
RPE 10
RPE 9
2
Standing Pullover (Cable)
2
12 reps
RPE 9.5
3
Face Pull
1
1
12 reps
10 reps
RPE 10
RPE 9.5
4
Seated Row (Cable)
1
2
12 reps
10 reps
RPE 10
RPE 9
5
Preacher Curl (EZ Bar)
1
1
1
12 reps
11 reps
10 reps
RPE 10
RPE 9
RPE 9
6
Bayesian Curl
1
1
12 reps
10 reps
RPE 10
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
12 reps
10 reps
RPE 10
RPE 8.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 10
RPE 8.5
3
Leg Press
1
2
12 reps
10 reps
RPE 10
RPE 8.5
4
Hip Extension
1
2
12 reps
12 reps
RPE 10
RPE 8.5
5
Leg Extension
1
2
12 reps
10 reps
RPE 10
RPE 8.5
6
Leg Curl
1
2
12 reps
10 reps
RPE 10
RPE 8.5
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@10
@9
2
Standing Pullover (Cable)
2 Sets
12 Reps
@9.5
3
Face Pull
1 Set
1 Set
12 Reps
10 Reps
@10
@9.5
4
Seated Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@10
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@10
@9
@9
6
Bayesian Curl
1 Set
1 Set
12 Reps
10 Reps
@10
@9
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@9.5
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@9.5
5
Upright Row (Dumbbell)
1 Set
1 Set
14 Reps
12 Reps
@9.5
@9.5
6
Katana Extension
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
12 Reps
@9.5
Day 3
1
Hack Squat
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
3
Leg Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
4
Hip Extension
1 Set
2 Sets
12 Reps
12 Reps
@10
@8.5
5
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
6
Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
Day 4
1
Calf Raise (Leg Press)
3 Sets
14 Reps
@10
2
Seated Calf Raise
3 Sets
14 Reps
@10
3
Standing Calf Raise
2 Sets
12 Reps
@10
4
Abs Crunch (Machine)
1 Set
2 Sets
14 Reps
14 Reps
@10
@9.5
5
Leg Raise (Captain's Chair)
3 Sets
18 Reps
@10
6
V-Up
3 Sets
14 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@9.5
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@9
@9
@9
3
Dip (Weighted)
1 Set
1 Set
12 Reps
10 Reps
@9.5
@9.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9.5
@9.5
@9.5
5
Upright Row (Dumbbell)
1 Set
1 Set
14 Reps
12 Reps
@9.5
@9.5
6
Katana Extension
3 Sets
12 Reps
@9.5
7
Single Arm Pushdown
2 Sets
12 Reps
@9.5
Day 6
1
Lat Pulldown
1 Set
2 Sets
12 Reps
12 Reps
@10
@9
2
Standing Pullover (Cable)
2 Sets
12 Reps
@9.5
3
Face Pull
1 Set
1 Set
12 Reps
10 Reps
@10
@9.5
4
Seated Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@10
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
@10
@9
@9
6
Bayesian Curl
1 Set
1 Set
12 Reps
10 Reps
@10
@9
Day 7
1
Hack Squat
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
3
Leg Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
4
Hip Extension
1 Set
2 Sets
12 Reps
12 Reps
@10
@8.5
5
Leg Extension
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5
6
Leg Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@8.5