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Malachi's aesthetic physique program

by Malachi D.
2 athletes joined

Program Description

This is a program for all individuals who are novice to advanced given that you're using your respected weight for each exercise depending on your training experience this is a program I have designed with an emphasis on building the Shoulders,arms,chest and back for an aesthetic physique going up in weight or reps as you grow and progress in the program,try to add 2.5 lbs - 5 lbs - 10 lbs pounds every 1-3 weeks if possible to progressive overload.Yes you can run this program over and over if you want. Enjoy

Program Overview

  • Level
    Advanced, Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 03:35
  • Last Edited
    Feb 21, 2025 06:30
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Dip (Weighted)
2
10-15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 8
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Pull-Up (Band)
3
8-10 reps
RPE 9
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Seated Row (Cable)
3
15 reps
RPE 8
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
10 reps
70%
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 9
3
Leg Extension
4
15 reps
RPE 9
4
Hamstring Curl
4
12 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
77%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Pec Fly (Dumbbell)
2
15 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 8
7
Seated Overhead Press (Dumbbell)
2
12 reps
RPE 8
8
Lateral Raise (Cable)
3
3
8-10 reps
10-15 reps
RPE 8
RPE 9
9
Y Raise
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
10 reps
RPE 9
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
4
Barbell Row
3
10 reps
RPE 8
5
Underhand Lat Pulldown
3
10 reps
RPE 9
6
Underhand Grip Cable Row
3
10 reps
RPE 9
7
Seated Row (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Hip Thrust (Barbell)
3
10 reps
RPE 8
3
Lying Leg Curl
4
15 reps
RPE 9
4
Stiff Leg Deadlift
3
10 reps
RPE 9
5
Stiff Leg Deadlift (Dumbbell)
3
10 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@9
2
Hammer Curl (Cable)
3 Sets
10 Reps
@8
3
Bicep Curl (Cable)
3 Sets
10 Reps
@9
4
Pull-Up (Band)
3 Sets
8-10 Reps
@9
5
Underhand Lat Pulldown
3 Sets
10 Reps
@9
6
Seated Row (Cable)
3 Sets
15 Reps
@8
7
Underhand Grip Cable Row
3 Sets
10 Reps
@9
Day 5
1
Bicep Curl (Cable)
3 Sets
10 Reps
@9
2
Hammer Curl (Cable)
3 Sets
10 Reps
@9
3
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@8
4
Barbell Row
3 Sets
10 Reps
@8
5
Underhand Lat Pulldown
3 Sets
10 Reps
@9
6
Underhand Grip Cable Row
3 Sets
10 Reps
@9
7
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 6
1
Leg Extension
4 Sets
15 Reps
@9
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Lying Leg Curl
4 Sets
15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
10 Reps
@9
5
Stiff Leg Deadlift (Dumbbell)
3 Sets
10 Reps
@8
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
77%
2
Dip (Weighted)
2 Sets
10-15 Reps
@9
3
Pec Fly (Dumbbell)
2 Sets
15 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
7
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
@8
8
Lateral Raise (Cable)
3 Sets
3 Sets
8-10 Reps
10-15 Reps
@8
@9
9
Y Raise
3 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
77%
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@9
3
Pec Fly (Dumbbell)
2 Sets
15 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@8
7
Seated Overhead Press (Dumbbell)
2 Sets
12 Reps
@8
8
Lateral Raise (Cable)
3 Sets
3 Sets
8-10 Reps
10-15 Reps
@8
@9
9
Y Raise
3 Sets
15 Reps
@9
Day 3
1
High Bar Squat (Barbell)
4 Sets
10 Reps
70%
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@9
3
Leg Extension
4 Sets
15 Reps
@9
4
Hamstring Curl
4 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
20 Reps
@8