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BoostcampPNG

Poverty Ghost’s Push Pull Legs

by Wale Osinubi
2 athletes joined

Program Description

Hypertrophy, hopefully. Stay safe.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 05, 2024 10:46
  • Last Edited
    Jul 08, 2024 02:18
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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 (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7-9
2
Overhead Press (Barbell)
3
10 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-9
4
Dip (Weighted)
3
10 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
6
10 reps
RPE 7-9
6
Tricep Pushdown (Cable)
3
10 reps
RPE 7-9
7
Chest Fly (Cable)
3
10 reps
RPE 7-9
8
Cable Crunch
5
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 7-9
2
Pull-Up (Weighted)
3
10 reps
RPE 7-9
3
Seated Row (Cable)
3
10 reps
RPE 7-9
4
Standing Pullover (Cable)
3
10 reps
RPE 7-9
5
Cable Crunch
5
10 reps
RPE 7-9
6
Dumbbell Row
3
10 reps
RPE 7-9
7
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 7-9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-9
9
Wrist Curls
5
10 reps
RPE 7-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7-9
2
Anterior Tibialis Raises
5
10 reps
RPE 7-9
3
Leg Press
3
10 reps
RPE 7-9
4
Leg Extension
3
10 reps
RPE 7-9
5
Leg Curl
3
10 reps
RPE 7-9
6
Glute-Ham Raise
3
10 reps
RPE 7-9
7
Standing Calf Raise
5
10 reps
RPE 7-9
8
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-9
9
Jefferson Curl
3
10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)
3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7-9
4
Dip (Weighted)
3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)
3 Sets
10 Reps
@7-9
8
Cable Crunch
5 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)
1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)
3 Sets
10 Reps
@7-9
3
Seated Row (Cable)
3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)
3 Sets
10 Reps
@7-9
5
Cable Crunch
5 Sets
10 Reps
@7-9
6
Dumbbell Row
3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7-9
9
Wrist Curls
5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)
3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises
5 Sets
10 Reps
@7-9
3
Leg Press
3 Sets
10 Reps
@7-9
4
Leg Extension
3 Sets
10 Reps
@7-9
5
Leg Curl
3 Sets
10 Reps
@7-9
6
Glute-Ham Raise
3 Sets
10 Reps
@7-9
7
Standing Calf Raise
5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7-9
9
Jefferson Curl
3 Sets
10 Reps
@7