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BoostcampPNG

fullbody by TBJP (Jordan Peters)

by Nikita I.

Program Description

Strength training program to build muscle and increase strength for natural bodybuilders as fast as possible

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 25, 2025 04:31
  • Last Edited
    Feb 25, 2025 04:57
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-10 reps
RPE 10
2
Shoulder Press (Machine)
1
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
1
6-10 reps
RPE 10
5
T-Bar Row
1
6-10 reps
RPE 10
6
Lateral Raise (Cable)
1
6-10 reps
RPE 10
7
Bicep Curl (Cable)
1
6-10 reps
RPE 10
8
Single Arm Pushdown
1
6-10 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
15-25 reps
RPE 10
10
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
11
Leg Extension
1
15-25 reps
RPE 10
12
Seated Calf Raise
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Seated Hamstring Curl
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Incline Bench Press (Smith Machine)
1
15-25 reps
RPE 10
7
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
Lateral Raise (Machine)
1
15-25 reps
RPE 10
10
Lat Pulldown (Neutral Grip)
1
15-25 reps
RPE 10
11
Seated Row (Cable)
1
15-25 reps
RPE 10
12
Tricep Pushdown (Cable)
1
15-25 reps
RPE 10
13
Bayesian Curl
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
6-10 reps
RPE 10
2
AD Press (Smith Machine)
1
6-10 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
4
Standing Pullover (Cable)
1
6-10 reps
RPE 10
5
Single Arm Row (Cable)
1
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
1
8-10 reps
RPE 10
8
Single Arm Pushdown
1
8-10 reps
RPE 10
9
Preacher Curl (Dumbbell)
1
8-10 reps
RPE 10
10
Single-Leg Leg Curl
1
15-25 reps
RPE 10
11
Belt Squat
1
15-25 reps
RPE 10
12
Leg Press (45 Degrees)
1
15-25 reps
RPE 10
13
Seated Calf Raise
1
15-25 reps
RPE 10
14
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
6-10 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Hip Adductor (Machine)
1
6-10 reps
RPE 10
5
Seated Calf Raise
1
6-10 reps
RPE 10
6
Chest Press (Machine)
1
15-25 reps
RPE 10
7
Incline Bench Press (Barbell)
1
15-25 reps
RPE 10
8
Bench Press (Close Grip)
1
15-25 reps
RPE 10
9
High Row
1
15-25 reps
RPE 10
10
Cable Low Row
1
15-25 reps
RPE 10
11
Bayesian Curl
1
15-25 reps
RPE 10
12
Tricep Rope Push Down (Cable)
1
15-25 reps
RPE 10
13
Abs Crunch (Machine)
1
15-25 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-10 Reps
@10
2
Shoulder Press (Machine)
1 Set
6-10 Reps
@10
3
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
4
Seated Wide-Grip Row (Cable)
1 Set
6-10 Reps
@10
5
T-Bar Row
1 Set
6-10 Reps
@10
6
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
7
Bicep Curl (Cable)
1 Set
6-10 Reps
@10
8
Single Arm Pushdown
1 Set
6-10 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
15-25 Reps
@10
10
Leg Press (45 Degrees)
1 Set
15-25 Reps
@10
11
Leg Extension
1 Set
15-25 Reps
@10
12
Seated Calf Raise
1 Set
15-25 Reps
@10
13
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
2
Seated Hamstring Curl
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Seated Calf Raise
1 Set
6-10 Reps
@10
6
Incline Bench Press (Smith Machine)
1 Set
15-25 Reps
@10
7
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
8
Bench Press (Close Grip)
1 Set
15-25 Reps
@10
9
Lateral Raise (Machine)
1 Set
15-25 Reps
@10
10
Lat Pulldown (Neutral Grip)
1 Set
15-25 Reps
@10
11
Seated Row (Cable)
1 Set
15-25 Reps
@10
12
Tricep Pushdown (Cable)
1 Set
15-25 Reps
@10
13
Bayesian Curl
1 Set
15-25 Reps
@10
14
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
6-10 Reps
@10
2
AD Press (Smith Machine)
1 Set
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
1 Set
6-10 Reps
@10
4
Standing Pullover (Cable)
1 Set
6-10 Reps
@10
5
Single Arm Row (Cable)
1 Set
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
6-10 Reps
@10
7
Bicep Curl (Dumbbell)
1 Set
8-10 Reps
@10
8
Single Arm Pushdown
1 Set
8-10 Reps
@10
9
Preacher Curl (Dumbbell)
1 Set
8-10 Reps
@10
10
Single-Leg Leg Curl
1 Set
15-25 Reps
@10
11
Belt Squat
1 Set
15-25 Reps
@10
12
Leg Press (45 Degrees)
1 Set
15-25 Reps
@10
13
Seated Calf Raise
1 Set
15-25 Reps
@10
14
Abs Crunch (Machine)
1 Set
15-25 Reps
@10
Day 4
1
Seated Hamstring Curl
1 Set
6-10 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-10 Reps
@10
5
Seated Calf Raise
1 Set
6-10 Reps
@10
6
Chest Press (Machine)
1 Set
15-25 Reps
@10
7
Incline Bench Press (Barbell)
1 Set
15-25 Reps
@10
8
Bench Press (Close Grip)
1 Set
15-25 Reps
@10
9
High Row
1 Set
15-25 Reps
@10
10
Cable Low Row
1 Set
15-25 Reps
@10
11
Bayesian Curl
1 Set
15-25 Reps
@10
12
Tricep Rope Push Down (Cable)
1 Set
15-25 Reps
@10
13
Abs Crunch (Machine)
1 Set
15-25 Reps
@10