logo
BoostcampPNG

UL Mass gains

by Julle Jacobs

Program Description

An easy beginner/intermediate friendly upper lower split.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 21, 2024 01:09
  • Last Edited
    Nov 21, 2024 01:51
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
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
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9
3
Lat Pulldown
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Tricep Rope Push Down (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
4-6 reps
4-6 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Press
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Leg Curl
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-10 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
2
Chest Fly (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Row (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Chest Supported Row (Machine)
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Bicep Curl (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Overhead Tricep Extension (Cable)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
7
Lateral Raise (Dumbbell)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
2
6-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9.5
2
Leg Extension
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
3
Seated Hamstring Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
4
Lying Leg Curl
1
2
6-8 reps
4-8 reps
RPE 6
RPE 9.5
5
Standing Calf Raise
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
6
Hip Adductor (Machine)
1
3
6-8 reps
4-8 reps
RPE 6
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Chest Press (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9
3
Lat Pulldown
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Chest Supported Row (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Bicep Curl (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
6
Tricep Rope Push Down (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
Day 2
1
Hack Squat
1 Set
1 Set
2 Sets
4-6 Reps
4-6 Reps
4-8 Reps
@6
@8
@9.5
2
Leg Press
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
3
Leg Curl
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Leg Extension
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Standing Calf Raise
1 Set
3 Sets
6-8 Reps
4-10 Reps
@6
@9.5
6
Hip Adductor (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
Day 4
1
Hack Squat
1 Set
1 Set
2 Sets
6-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9.5
2
Leg Extension
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
3
Seated Hamstring Curl
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Lying Leg Curl
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Standing Calf Raise
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
6
Hip Adductor (Machine)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
Day 3
1
Chest Press (Machine)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
3
Seated Row (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
4
Chest Supported Row (Machine)
1 Set
2 Sets
6-8 Reps
4-8 Reps
@6
@9.5
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
6
Overhead Tricep Extension (Cable)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5
7
Lateral Raise (Dumbbell)
1 Set
3 Sets
6-8 Reps
4-8 Reps
@6
@9.5