1.0
(1 rating)
Program Description
get muscles
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Bodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedMay 04, 2024 10:24
- Last EditedAug 26, 2024 01:43
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)4 Sets
8-12 Reps
3
Chest Fly (Machine)3 Sets
12-15 Reps
4
Shoulder Press (Machine)3 Sets
8-12 Reps
5
Lateral Raise (Cable)4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)4 Sets
8-12 Reps
7
Seated Dip (Machine)3 Sets
8-12 Reps
Day 2
1
Lat Pulldown4 Sets
8-12 Reps
2
Seated Row (Cable)3 Sets
12-15 Reps
3
Chest Supported Row (Machine)4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)3 Sets
8-12 Reps
5
Bicep Curl (Machine)4 Sets
8-12 Reps
6
Bicep Curl (Cable)3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
2
Leg Press (45 Degrees)4 Sets
8-12 Reps
3
Leg Curl3 Sets
8-12 Reps
4
Lying Leg Curl3 Sets
12-15 Reps
5
Leg Extension3 Sets
8-12 Reps
6
Standing Calf Raise4 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)3 Sets
12-15 Reps
3
Leg Extension2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)3 Sets
12-15 Reps
5
Hip Abductor (Machine)3 Sets
12-15 Reps
6
Standing Calf Raise4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)3 Sets
8-12 Reps
4
Seated Row (Cable)3 Sets
8-12 Reps
5
Shoulder Press (Machine)3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@10