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PPL x Arnold

by Cameron H.
5 athletes joined

Program Description

The Arnold workout split is known for its high volume and frequency, focusing on building muscle mass and strength. Traditionally, it’s divided into body parts like chest/back, shoulders/arms, and legs. However, by combining it with an upper/lower body split, you can balance muscle recovery and training efficiency while still following Arnold’s principles.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 09, 2024 05:53
  • Last Edited
    Dec 06, 2024 06:00
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
2
Bench Press (Barbell)
1
1
6-12 reps
6-12 reps
RPE 7
RPE 8
3
Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
4
Seated Row (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
RPE 9-10
5
Chest Fly (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Kneeling Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 8-9
RPE 9-10
3
Single Arm Rear Delt Fly
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
V-Handle Tricep Pushdown (Cable)
1
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
5
Single Arm Pushdown
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Bicep Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Squat (Smith Machine)
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Smith Machine Reverse Lunges
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Romanian Deadlift (Dumbbell)
1
2
-12 reps
10-12 reps
RPE 6.5-7
RPE 7-8
5
Single Leg Extension
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
1
1
12-15 reps
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Single Arm Iso Row
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
5
Kneeling Lat Pulldown
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Single Arm Rear Delt Fly
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Bicep Curl (EZ Bar)
1
2
6-8 reps
6-8 reps
RPE 8
RPE 9
8
V-Handle Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Calf Raise (Leg Press)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
3
Squat (Barbell)
1
2
5-10 reps
5-10 reps
RPE 7
RPE 8
4
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 7
RPE 8
5
Single Leg Extension
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
6
Cable Crunch
2
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8-9
@9-10
3
Single Arm Rear Delt Fly
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
5
Single Arm Pushdown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Bicep Curl (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Single-Leg Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Squat (Smith Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
3
Smith Machine Reverse Lunges
1 Set
1 Set
8-10 Reps
8-10 Reps
@7
@8
4
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
-12 Reps
10-12 Reps
@6.5-7
@7-8
5
Single Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
@10
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
2
Bench Press (Barbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@7
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@8-9
@9-10
5
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Kneeling Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
3
Chest Fly (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
4
Single Arm Iso Row
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
5
Kneeling Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Single Arm Rear Delt Fly
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
7
Bicep Curl (EZ Bar)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@8
@9
8
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
3
Squat (Barbell)
1 Set
2 Sets
5-10 Reps
5-10 Reps
@7
@8
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7
@8
5
Single Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
6
Cable Crunch
2 Sets
8-12 Reps
@9