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BoostcampPNG

6 days a week

by Shawn
1 athletes joined

Program Description

My workout plan to go from 300 down to 220.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2024 04:34
  • Last Edited
    Nov 10, 2024 06:01
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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
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Chest Fly (Cable)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
Lateral Raise (Cable)
1
3
10-15 reps
10-15 reps
RPE 6
RPE 9
3A
Incline Chest Fly (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3B
Tricep Pushdown (Cable)
4
12-15 reps
RPE 9
4A
Upright Row (Barbell)
4
12-15 reps
RPE 8
4B
Dip (Assisted)
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 5
RPE 8
RPE 9
2
One Arm Bent Over Row
2
2
10-12 reps
10-12 reps
RPE 8
RPE 9
3A
Rear Delt Fly (Cable)
4
12-15 reps
RPE 9
3B
Bicep Curl (Machine)
4
10-12 reps
RPE 8
4A
Bicep Curl Close Grip (EZ BAR)
4
10-12 reps
RPE 8
4B
Face Pull
4
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
40 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
1
4
8 reps
8 reps
RPE 5
RPE 8
2
Leg Press
1
1
3
10-15 reps
10-15 reps
10-15 reps
RPE 6
RPE 8
RPE 9
3A
Calf Raise (Leg Press)
4
12-15 reps
RPE 8
3B
Leg Press (45 Degrees)
4
12-15 reps
RPE 8
4A
Leg Extension
4
12-15 reps
RPE 8
4B
Leg Curl
4
12-15 reps
RPE 8
5
Hip Abductor (Machine)
1
45 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@8
@9
2
Lateral Raise (Cable)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6
@9
3A
Chest Fly (Cable)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
3B
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
4A
Upright Row (Barbell)
4 Sets
12-15 Reps
@8
4B
Dip (Assisted)
4 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
40 Reps
@5
Day 2
1
Lat Pulldown
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@8
@9
2
One Arm Bent Over Row
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3A
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@9
3B
Bicep Curl (Machine)
4 Sets
10-12 Reps
@8
4A
Bicep Curl Close Grip (EZ BAR)
4 Sets
10-12 Reps
@8
4B
Face Pull
4 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
40 Reps
@5
Day 3
1
Deadlift (Barbell)
1 Set
4 Sets
8 Reps
8 Reps
@5
@8
2
Leg Press
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@8
@9
3A
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@8
3B
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@8
4A
Leg Extension
4 Sets
12-15 Reps
@8
4B
Leg Curl
4 Sets
12-15 Reps
@8
5
Hip Abductor (Machine)
1 Set
45 Reps
@6
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@8
@9
2
Lateral Raise (Cable)
1 Set
3 Sets
10-15 Reps
10-15 Reps
@6
@9
3A
Incline Chest Fly (Dumbbell)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
3B
Tricep Pushdown (Cable)
4 Sets
12-15 Reps
@9
4A
Upright Row (Barbell)
4 Sets
12-15 Reps
@8
4B
Dip (Assisted)
4 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
40 Reps
@5
Day 5
1
Lat Pulldown
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@5
@8
@9
2
One Arm Bent Over Row
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@8
@9
3A
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@9
3B
Bicep Curl (Machine)
4 Sets
10-12 Reps
@8
4A
Bicep Curl Close Grip (EZ BAR)
4 Sets
10-12 Reps
@8
4B
Face Pull
4 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
1 Set
40 Reps
@5
Day 6
1
Sumo Deadlift (Barbell)
1 Set
4 Sets
8 Reps
8 Reps
@5
@8
2
Leg Press
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@8
@9
3A
Calf Raise (Leg Press)
4 Sets
12-15 Reps
@8
3B
Leg Press (45 Degrees)
4 Sets
12-15 Reps
@8
4A
Leg Extension
4 Sets
12-15 Reps
@8
4B
Leg Curl
4 Sets
12-15 Reps
@8
5
Hip Abductor (Machine)
1 Set
45 Reps
@6