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Upper/Lower Mesocycle 2

by Michael M.
1 athletes joined

Program Description

To Get Huge

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 04, 2024 04:35
  • Last Edited
    Jan 08, 2025 04:40
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
RPE 8
2
Chest Press (Machine)
1
1
RPE 8
RPE 9
3
Cable Incline Curl
1
RPE 8
4
Tricep Extension (Cable)
1
RPE 8
5
Lying Side Lateral Raise
1
1
RPE 8
RPE 9
6
Kelso Shrug
1
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Stiff Leg Deadlift
1
RPE 8
3
Hip Abductor (Machine)
1
1
RPE 8
RPE 9
4
Leg Extension
1
RPE 9
5
Cable Crunch
2
RPE 10
6
Wrist Curls
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
RPE 8
3
Pec Deck (Machine)
1
1
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
RPE 8
5
Wide Grip Lat Pulldown
1
RPE 9
6
One Arm Lateral Raise (Cable)
1
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
RPE 10
2
Squat (Smith Machine)
1
1
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
RPE 9
RPE 10
4
Leg Raise (Captain's Chair)
2
RPE 10
5
Wrist Curls
2
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown (Single Arm)
1 Set
@8
2
Chest Press (Machine)
1 Set
1 Set
@8
@9
3
Cable Incline Curl
1 Set
@8
4
Tricep Extension (Cable)
1 Set
@8
5
Lying Side Lateral Raise
1 Set
1 Set
@8
@9
6
Kelso Shrug
1 Set
@8
Day 2
1
Calf Raise (Leg Press)
2 Sets
@10
2
Stiff Leg Deadlift
1 Set
@8
3
Hip Abductor (Machine)
1 Set
1 Set
@8
@9
4
Leg Extension
1 Set
@9
5
Cable Crunch
2 Sets
@10
6
Wrist Curls
2 Sets
@10
Day 3
1
Tricep Pushdown (Cable)
1 Set
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
@8
3
Pec Deck (Machine)
1 Set
1 Set
@8
@9
4
Chest Supported Row (Machine)
1 Set
@8
5
Wide Grip Lat Pulldown
1 Set
@9
6
One Arm Lateral Raise (Cable)
1 Set
@8
Day 4
1
Calf Raise (Leg Press)
2 Sets
@10
2
Squat (Smith Machine)
1 Set
1 Set
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
@9
@10
4
Leg Raise (Captain's Chair)
2 Sets
@10
5
Wrist Curls
2 Sets
@10