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AC Arnold Split

by Correa
15 athletes joined

Program Description

Volume based Arnold Split (Chest/Back, Arms, Legs) 2x a week for muscle hypertrophy and a bodybuilding focused physique. Feel free to swap comparable exercises per availability and time and preference. Nothing is set in stone. Also the exercises are not arranged in an order. I personally don’t like preacher curls. Doesn’t mean you can’t swap those in for EZ bar curls. Be creative with it. This is just a guide.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 15, 2024 04:53
  • Last Edited
    Jul 28, 2024 06:57
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ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
1
20 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
3
10 reps
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Single Arm High Row (Cable)
3
15 reps
RPE 10
7
Chest Press (Machine)
3
15 reps
RPE 10
8
Chest Supported Row (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 10
2
Lat Pulldown
1
3
20 reps
15 reps
RPE 6
RPE 10
3
Incline Bench Press (Dumbbell)
1
3
15 reps
12 reps
RPE 8
RPE 10
4
T-Bar Row
3
15 reps
RPE 10
5
Chest Fly (Machine)
3
15 reps
RPE 10
6
Dumbbell Row
1
3
15 reps
12 reps
RPE 8
RPE 10
7
Single Arm High Row (Cable)
3
15 reps
RPE 10
8
Chest Press (Machine)
3
15 reps
RPE 10
9
Cable Crossover
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
2
Front Raise
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
3
Bicep Curl (Cable)
1
1
3
20 reps
20 reps
15 reps
RPE 6
RPE 7
RPE 10
4
Shrug (Barbell)
1
3
20 reps
12 reps
RPE 7
RPE 10
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Shoulder Press (Machine)
3
12 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
15 reps
RPE 10
8
Skull Crusher
3
15 reps
RPE 10
9
Bench Press (Close Grip)
3
15 reps
RPE 10
10
Lateral Raise (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
3
20 reps
15 reps
RPE 7
RPE 9
2
Squat (Barbell)
1
1
1
3
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Hack Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 10
5
Leg Extension
4
15 reps
RPE 10
6
Seated Calf Raise
4
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9