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Upper/Lower Hypertrophy

by Average Man
5 athletes joined

Program Description

This is designed as a hypertrophy program. Each exercise has 2 alternatives but feel free to pick anything you like doing. If a set calls for an extended set, use any of the following techniques, Drop set Cluster set Rest Pause Make sure you are using weight that challenges you and try to get as close to the required RPE as you can with 10 being nothing left inn the tank. For Progression you can either, increase the reps per set add another set increase the weight If you increase the weight and the jump is too much, then go back to your previous weight and add another set or more reps and then try increase the weight later.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 08, 2025 05:39
  • Last Edited
    Jan 24, 2025 05:37
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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 (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
4
Pull-Up (Bodyweight)
2
15-20 reps
RPE 9
5
Chest Fly (Machine)
1
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6A
Preacher Curl (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6B
Skullcrusher (EZ Bar)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6-8 reps
6-8 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Lying Leg Curl
2
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
2
Overhead Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 7-8
RPE 9-10
3
Single Arm Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 7-8
RPE 9-10
4
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6A
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6B
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
2
Good Morning
2
1
8-10 reps
8-10 reps
RPE 7-8
RPE 9-10
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7-8
@9-10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
4
Pull-Up (Bodyweight)
2 Sets
15-20 Reps
@9
5
Chest Fly (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@10
6A
Preacher Curl (EZ Bar)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6B
Skullcrusher (EZ Bar)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Deadlift (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@6
@7
2
Leg Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7
@8
3
Lying Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7
@8
4
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 3
1
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
2
Overhead Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7-8
@9-10
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@7-8
@9-10
4
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6A
Tricep Pushdown (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6B
Bayesian Curl
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 4
1
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@7
@8
2
Good Morning
2 Sets
1 Set
8-10 Reps
8-10 Reps
@7-8
@9-10
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Lying Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Leg Raise (Captain's Chair)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10