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Road Dog PPL Split

by Kyle Gleeson
7 athletes joined
5.0
(1 rating)

Program Description

An intensive PPL split program designed to hit every muscle group twice a week. Once heavy strength, and once hypertrophy. Best for intermediate to advanced lifters. For all Rep ranges, the goal is to hit the target RPE AROUND that rep target. For example, if the RPE is 9, and rep range is 12-15, then you should be 1 rep away from max somewhere between 12-15. Focus on intensity, not the actual recommended rep number. Push yourself, focus on every rep, and watch yourself grow!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2024 04:50
  • Last Edited
    Feb 20, 2025 08:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Arnold Press
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
4
Dip (Weighted)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
7
Bayesian Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5-8 reps
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
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 10
3
Leg Press
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Nordic Curl
3
10 reps
-
5
Reverse Lunge (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Overhead Press (Dumbbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Kickback
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown (Close Grip)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
T-Bar Row
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
5
Meadows Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4
Leg Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Standing Calf Raise
3
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
@10
2
Arnold Press
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
@10
3
Incline Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
6
Tricep Pushdown (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@7
@8
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
7
Bayesian Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
@10
2
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
@10
3
Leg Press
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Nordic Curl
3 Sets
10 Reps
-
5
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
2
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
5
Meadows Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Standing Calf Raise
3 Sets
20 Reps
@10