Program Description
Build size and strength in the gym 3 days per week. Designed for a randomised gym schedule while still hitting every muscle group once a week. Basic PPL structure broken down into 3 x 4-week blocks. Block 1: Volumising - focus on accessories and basic Compound Variation Movements to bring up lacking muscle groups. Prep for high volume work in later blocks. Block 2: Compound Variations - focus on becoming familiar with the bar and building a strong foundation for Main Compound Movements in the next block. Block 3: Main Compound Movements - focus on SBDOHP and building strength in those movements while maintaining strong accessories to complement strength gains and continue to build muscle.
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Powerlifting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 14, 2024 07:39
- Last EditedMay 08, 2024 02:15
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
Romanian Deadlift (Barbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
3
Lat Pulldown
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Chest Supported Row (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
5
Lat Prayer
1
1
15 reps
15 reps
RPE 7
RPE 8
6
Bicep Curl (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
Hammer Curl
1
1
20 reps
20 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Chest Supported Row (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
6
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
6
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
3
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
5
Lat Prayer
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 7
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
4
Lat Prayer
3
12-15 reps
RPE 7
5
Face Pull
3
12-15 reps
RPE 7
6
Alternating Dumbbell Curl
3
10 reps
RPE 7
7
Rope Hammer Curl
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
8 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Alternating Dumbbell Curl
3
10 reps
RPE 8
7
Rope Hammer Curl
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
6 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
3 reps
RPE 9
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8.5
3
T-Bar Row
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Lat Prayer
3
12-15 reps
RPE 8.5
5
Face Pull
3
12-15 reps
RPE 8.5
6
Alternating Dumbbell Curl
3
10 reps
RPE 8.5
7
Rope Hammer Curl
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
20 reps
20 reps
RPE 7
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
20 reps
20 reps
RPE 7
RPE 8
8
Seated Calf Raise
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
5
Chest Fly (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
6
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
6
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
5
Chest Fly (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
6
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Close Grip Bench Press (Smith Machine)
3
12-15 reps
RPE 7
4
One Arm Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Chest Fly (Cable)
3
10-12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 7
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8
5
Chest Fly (Cable)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
RPE 8
2
Overhead Press (Barbell)
3
3 reps
RPE 9
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Overhead Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
RPE 8
2
Bench Press (Dumbbell)
3
5 reps
RPE 6.5
3
Close Grip Bench Press (Smith Machine)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 8.5
4
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 8.5
5
Chest Fly (Cable)
3
10-12 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8.5
7
Dip (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
2
Seated Hamstring Curl
1
1
20 reps
20 reps
RPE 7
RPE 8
3
Leg Press
1
1
15 reps
15 reps
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
15 reps
15 reps
RPE 7
RPE 8
5
Walking Lunge
2
20 reps
RPE 7
6
Leg Extension
2
20 reps
7
Seated Calf Raise
1
1
20 reps
20 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
2
Seated Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
5
Walking Lunge
3
20 reps
RPE 8
6
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
7
Seated Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Walking Lunge
3
20 reps
RPE 8
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
4
Hip Abductor (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
5
Walking Lunge
3
20 reps
RPE 8
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
7
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
10 reps
RPE 7
2
Seated Hamstring Curl
3
12-15 reps
RPE 7
3
Single Leg Press
3
10 reps
RPE 7
4
Hip Abductor (Machine)
3
12-15 reps
RPE 7
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
12-15 reps
RPE 7
7
Seated Calf Raise
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
8 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8
3
Single Leg Press
3
10 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8
7
Seated Calf Raise
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
3 reps
RPE 9
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Seated Hamstring Curl
3
10-12 reps
RPE 8.5
3
Single Leg Press
3
10 reps
RPE 8.5
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8.5
5
Walking Lunge
3
20 reps
RPE 7
6
Leg Extension
3
10-12 reps
RPE 8.5
7
Seated Calf Raise
3
10-12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Rear Delt Fly (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
@7
@8
3
Lat Pulldown1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Chest Supported Row (Machine)1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Lat Prayer1 Set
1 Set
15 Reps
15 Reps
@7
@8
6
Bicep Curl (Cable)1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
Hammer Curl1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 3
1
Squat (Smith Machine)1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Seated Hamstring Curl1 Set
1 Set
20 Reps
20 Reps
@7
@8
3
Leg Press1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Hip Abductor (Machine)1 Set
1 Set
15 Reps
15 Reps
@7
@8
5
Walking Lunge2 Sets
20 Reps
@7
6
Leg Extension2 Sets
20 Reps
7
Seated Calf Raise1 Set
1 Set
20 Reps
20 Reps
@7
@8
Day 2
1
Chest Press (Machine)1 Set
1 Set
15 Reps
15 Reps
@7
@8
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@7
@8
3
Incline Bench Press (Dumbbell)1 Set
1 Set
15 Reps
15 Reps
@7
@8
4
Lateral Raise (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
@7
@8
5
Chest Fly (Dumbbell)1 Set
1 Set
20 Reps
20 Reps
@7
@8
6
Single Arm Tricep Extension (Cable)1 Set
1 Set
20 Reps
20 Reps
@7
@8
7
V-Handle Tricep Pushdown (Cable)1 Set
1 Set
20 Reps
20 Reps
@7
@8
8
Seated Calf Raise1 Set