LUNES

UPPER STRENGTH
Exercise Logs
Bench Press 3x4 @75% 4,4,4 @ 175 lbs
Pull Ups 4x6-8 @RPE 7 7,6,6,6 @ BW
Dips 3x6-10 @RPE 7 6,6,6 @ 35 lbs
Pendlay Row 3x8-10 @RPE 7 6 @ 145 lbs 8,8 @135 lbs
Machine Shoulder Press 3x8-10 @RPE 7 8,8,8 @ 70 lbs
Concentration Curl 3x12-15 @RPE 8 12,12,12 @ 30 lbs
Unilateral DB skull crusher 3x12-15 @RPE 8 12,12,12 @ 40 lbs
Reverse fly 3x15 @RPE 8 15,15,15 @ 30 lbs
Dumbbell lateral raise 3x12-15 @RPE 8 12,12,12 @ 30 lbs

LUNES
UPPER STRENGTH
Exercise Logs
Bench Press 3x4 @80% 4,4,4 @ 185 lbs
Pull Ups 4x6-8 @RPE 8 8,7,7,6 @ BW
Dips 3x6-10 @RPE 7 6,6,6 @ 35 lbs
Pendlay Row 3x8-10 @RPE 8 9,8,8 @ 135 lbs
Machine Shoulder Press 3x8-10 @RPE 8 9,9,8 @ 70 lbs
Concentration Curl 3x12-15 @RPE 8 13,13,13 @ 30 lbs
Unilateral DB skull crusher 3x12-15 @RPE 8 13,13,12 @ 40 lbs
Reverse fly 3x15 @RPE 9 15,15,15 @ 30 lbs
Dumbbell lateral raise 3x12-15 @RPE 8 13,13,12 @ 30 lbs
 LUNES
UPPER STRENGTH
Exercise Logs
Bench Press 3x4 @82.5% 4,4,4 @ 195 lbs
Pull Ups 4x6-8 @RPE 8 8,8,7,6 @ BW
Dips 3x6-10 @RPE 7 7,6,6 @ 35 lbs
Pendlay Row 3x8-10 @RPE 8 10,9,8 @ 135 lbs
Machine Shoulder Press 3x8-10 @RPE 8 10,9,8 @ 70 lbs
Concentration Curl 3x12-15 @RPE 9 15,14,14 @ 30 lbs
Unilateral DB skull crusher 3x12-15 @RPE 9 14,13,12 @ 40 lbs
Reverse fly 3x15 @RPE 9 15,15,15 @ 30 lbs
Dumbbell lateral raise 3x12-15 @RPE 9 14,14,12 @ 30 lbs

LUNES
PUSH
Exercise Logs
Barbell Bench Press 3x4 @85% 4,4,4 @ 200 lbs
Weighted Dip 3x6-10 @RPE 7 6,6,6 @ 35 lbs
Machine Shoulder Press 3x8-10 @RPE 8 9,9,8 @ 70 lbs
Cable Tricep Pressdown 4x10-12 @RPE 9 11,11,11,11 @ 70 lbs
Overhead single cable extension 3x12-15 @RPE 9 15,15,15 @ 20 lbs
Dumbbell Lateral Raise 3x12-15 @RPE 9 14,14,12 @ 30 lbs
Pec Dec 3x12-15 @RPE 9 16,14,13 @ 50 lbs

LUNES
PUSH
Exercise Logs
Barbell Bench Press 3x4 @85% 4,4,4 @ 200 lbs
Weighted Dip 3x6-10 @RPE 7 7,6,6 @ 35 lbs
Machine Shoulder Press 3x8-10 @RPE 8 10,9,9 @ 70 lbs
Cable Tricep Pressdown 4x10-12 @RPE 9 10,10,10,10 @ 40 lbs
Overhead single cable extension 3x12-15 @RPE 9 20,20,20 @ 10 lbs
Dumbbell Lateral Raise 3x12-15 @RPE 9 15,13,12 @ 15 lbs
Pec Dec 3x12-15 @RPE 9 16,14,13 @ 50 lbs
 LUNES
PUSH
Exercise Logs
Barbell Bench Press 3x4 @85%
Weighted Dip 3x6-10 @RPE 7
Machine Shoulder Press 3x8-10 @RPE 8
Cable Tricep Pressdown 4x10-12 @RPE 9
Overhead single cable extension 3x12-15 @RPE 9
Dumbbell Lateral Raise 3x12-15 @RPE 9
Pec Dec 3x12-15 @RPE 9

LUNES
PUSH
Exercise Logs
Barbell Bench Press 3x5 @82.5%
Weighted Dip 3x6-10 @RPE 7
Machine Shoulder Press 3x8-10 @RPE 8
Cable Tricep Pressdown 4x10-12 @RPE 9
Overhead single cable extension 3x12-15 @RPE 9
Dumbbell Lateral Raise 3x12-15 @RPE 9
Pec Dec 3x12-15 @RPE 9
 LUNES
UPPER + ARMS
Exercise Logs
Barbell bench press 3x5 @ RPE 7 5,5,5 @ 185 lbs
Pull ups 3x10 @ RPE 8 10,8,8 @ BW
Military press 3x10 @ RPE 7 10,10,10 @ 75 lbs
Wide row 3x12 @ RPE 8 12,12,12 @ 90 lbs
Pec deck 3x12 @ RPE 8 12,12,12 @ 50 lbs
Concentration curl 3x8-10 @ RPE 9 8,8,8 @ 25 lbs
Incline dumbbell curl reverse 21s 2x7+7+7 21,21 @ 15 lbs
Dips 3x12-15 12,12,10 @ BW
One arm overhead cable extension 2x15-20 15,15 @ 30 lbs
reverse grip forearm wrist curl 3x15-20 15,15,15 @ 10 lbs
Machine side raise 3x15-20 15,15,15 @ 30 lbs
 MARTES
LOWER
Exercise Logs
Hip Thrust Heavy 4x6 @72.5% 6,6,6,6 @ 405 lbs
Goblet Squat 3x6-8 @60% 6,6,6 @ 80 lbs
Hip Thrust Light 3x20 @RPE 8 15, 15,15 @ 225 lbs
Single leg press 3x10-12 @RPE 7 10,10,10 @ 90 lbs
Close Leg Extension 3x15 @RPE 7 15,15,15 @ 30 lbs
Close Seated Leg Curl 3x12 @RPE 7 12,12,12 @ 50 lbs
Calf ext Leg Press 3x15 @RPE 7 15,15,15 @ 180 lbs
Knee raise 3 x AMRAP 13,12,12 @ BW

MARTES
LOWER
Exercise Logs
Hip Thrust Heavy 4x6 @77.5% 6,6,6,6 @ 405 lbs
Goblet Squat 3x6-8 @60% 7,6,6 @ 80 lbs
Hip Thrust Light 3x20 @RPE 9 16,16,15 @ 225 lbs
Single leg press 3x10-12 @RPE 8 12,11,10 @ 90 lbs
Close Leg Extension 3x15 @RPE 8 16,16,16 @ 30 lbs
Close Seated Leg Curl 3x12 @RPE 8 13,12,12 @ 50 lbs
Calf ext Leg Press 3x15 @RPE 8 16,15,15 @ 180 lbs
Knee raise 3 x AMRAP 13,12,12 @ BW
 MARTES
LOWER
Exercise Logs
Hip Thrust Heavy 4x6 @80% TBD
Goblet Squat 3x6-8 @65% TBD
Hip Thrust Light 3x20 @RPE 9 TBD
Single leg press 3x10-12 @RPE 8 TBD
Close Leg Extension 3x15 @RPE 8 TBD
Close Seated Leg Curl 3x12 @RPE 8 TBD
Calf ext Leg Press 3x15 @RPE 8 TBD
Knee raise 3 x AMRAP TBD

MARTES
PULL
Exercise Logs
Chin Ups 4x8-10@RPE 8 9,8,8,7 @ BW
Pendlay Row 3x8-10 @RPE 8 10,9,8 @ 135 lbs
Bayesian Cable Curl 3x12-15 @RPE 9 13,13,12 @ 20 lbs
Preacher Curl Machine 3x12-15 @RPE 9 15,15,15 @ 20 lbs
Reverse Bar Curl 3x12-15 @RPE 9 13,12,12 @ 45 lbs
Lat pulldown machine 3x10-12 @RPE 9 13,13,12 @ 110 lbs
Reverse fly 3x15 @RPE 8 15,15,13 @ 30 lbs

MARTES
PULL
Exercise Logs
Chin Ups 4x8-10@RPE 8 10,10,8,7 @ BW
Pendlay Row 3x8-10 @RPE 8 8,8,8 @ 135 lbs
Incline dumbell curl 3x12-15 @RPE 9 12,12,10 @ 20 lbs
Preacher Curl Machine 3x12-15 @RPE 9 15,15,15 @ 20 lbs
Reverse Bar Curl 3x12-15 @RPE 9 13,13,13 @ 45 lbs
Lat pulldown machine 3x10-12 @RPE 9 14,13,12 @ 110 lbs
Reverse fly 3x15 @RPE 8 16,15,15 @ 30 lbs
 MARTES
PULL
Exercise Logs
Chin Ups 4x8-10@RPE 8
Pendlay Row 3x8-10 @RPE 8
Incline dumbell curl 3x12-15 @RPE 9
Preacher Curl Machine 3x12-15 @RPE 9
Reverse Bar Curl 3x12-15 @RPE 9
Lat pulldown machine 3x10-12 @RPE 9
Reverse fly 3x15 @RPE 8

MARTES
PULL
Exercise Logs
Chin Ups 4x8-10@RPE 8
Pendlay Row 3x8-10 @RPE 8
Incline dumbell curl 3x12-15 @RPE 9
Preacher Curl Machine 3x12-15 @RPE 9
Reverse Bar Curl 3x12-15 @RPE 9
Lat pulldown machine 3x10-12 @RPE 9
Reverse fly 3x15 @RPE 8
 MARTES
LOWER
Exercise Logs
Leg press 3x6 @ RPE 7
Hip Thrust 3x10 @ RPE 7
Leg Extension 3x12 @ RPE 9
Lying leg curl 3x12 @ RPE 9
Hip Abduction 3x12 @ RPE 8
Hip Adduction 3x12 @ RPE 8
Calf Leg Press 3x12-15 @ RPE 9
Knee Raise 3x12-15 @ RPE 9
Machine Crunch 3x12-15 @ RPE 9
 WEEK 1
MIERCOLES JUEVES
ACTIVE REST PUSH HYPER
Exercise
Military Press 3x5 @80%
Close grip bench 3x6 @70%
Incline machine press 3x8-10 @RPE 7
Dips 3xAMRAP
Pec deck 3x12-15 @RPE 8
Rope extension 3x15 @RPE 8
Cable lateral raise 3x12 @RPE 8

WEEK 2
MIERCOLES JUEVES
ACTIVE REST PUSH HYPER
Exercise
Military Press 3x5 @80%
Close grip bench 3x6 @72.5%
Incline machine press 3x8-10 @RPE 8
Dips 3xAMRAP
Pec deck 3x12-15 @RPE 8
Rope extension 3x15 @RPE 9
Cable lateral raise 3x12 @RPE 9
Single arm cable ext 3x15-20 @ RPE 9
 WEEK 3
MIERCOLES JUEVES
ACTIVE REST PUSH HYPER
Exercise
Military Press 3x5 @82.5%
Close grip bench 3x6 @75%
Incline machine press 3x8-10 @RPE 8
Dips 3xAMRAP
Pec deck 3x12-15 @RPE 8
Rope extension 3x15 @RPE 9
Cable lateral raise 3x12 @RPE 9
Single arm cable ext 3x15-20 @RPE 9

WEEK 4
MIERCOLES
LEGS
Exercise Logs
Leg Press 4x6 @80% 6,6,6,6 @ 540 lbs
Hip Thrust 2x8 @70% 8,8 @ 360 lbs
Hip Thrust Light 3x10-12 @RPE 8 10,10,10 @ 315 lbs
Single leg press 2x15 @RPE 9 15,15 @ 90 lbs
Leg Extension 3x15 @RPE 9 15,15,15 @ 30 lbs
Leg Curl 3x15 @RPE 9 15,15,15 @ 30 lbs
Calf ext Leg Press 3x10 @RPE 7 10,10,10 @ 270 lbs
Knee raise 3 x AMRAP 13,12,10 @ BW

WEEK 5
MIERCOLES
LEGS
Exercise Logs
Leg Press 4x7 @72.5% N/A
Hip Thrust 3x10 @65% N/A
Hip Thrust Light 3x12 @RPE 8 N/A
Single leg press 2x15 @RPE 9 N/A
Leg Extension 3x15 @RPE 9 N/A
Leg Curl 3x15 @RPE 9 N/A
Calf ext Leg Press 3x10 @RPE 7 N/A
 Knee raise 3 x AMRAP N/A

WEEK 6
MIERCOLES
LEGS
Exercise Logs
Leg Press 4x6 @72.5%
Hip Thrust 3x10 @65%
Hip Thrust Light 3x12 @RPE 8
Single leg press 2x15 @RPE 9
Leg Extension 3x15 @RPE 9
Leg Curl 3x15 @RPE 9
Calf ext Leg Press 3x10 @RPE 7
Knee raise 3 x AMRAP

WEEK 7
MIERCOLES
LEGS
Exercise Logs
Leg Press 4x6 @72.5%
Hip Thrust 3x10 @65%
Hip Thrust Light 3x12 @RPE 8
Single leg press 2x15 @RPE 9
Leg Extension 3x15 @RPE 9
Leg Curl 3x15 @RPE 9
Calf ext Leg Press 3x10 @RPE 7
Knee raise 3 x AMRAP
 WEEK 1
MIERCOLES
ARMS
Exercise Logs
Close grip bench press 3x6-8 @RPE 8
Machine Preacher Curl 2x12-15 @ RPE 7
Standing Bar Curl 4x6-8 @ RPE 9
Bayesian Bar Curl 3x12-15 @ RPE 9
Tricep Pressdown 4x10-12 @ RPE 9
Overhead Tricep Extension 2x12-15 @ RPE 9
Forearm Wrist Curl 3x15-20 @ RPE 9
WEEK 1
JUEVES VIERNES
PUSH HYPER PULL HYPER
Logs Exercise
5,5,5 @ 95 lbs Chin Ups 4x8-10 @BW RPE 8
6,6,6 @ 165 lbs Cable wide row 3x10 @RPE 8
8,8,8 @ 110 lbs Narrow row 3x10 @RPE 8
10,10,8 @ BW Barbell shrug 3x12 @RPE 8
12,12,12 @ 50 lbs Facepull 3x15 @RPE 8
15,15,15 @ 50 lbs Hammer curl 3x8 @RPE 7
12,12,12 @ 10 lbs Single cable curl 3x12 @RPE 7

WEEK 2
JUEVES VIERNES
PUSH HYPER PULL HYPER
Logs Exercise
5,5,5 @ 95 lbs Chin Ups 4x8-10 @BW RPE 8
4 @ 185 lbs 6,6 @ 175 lbs Cable wide row 3x10 @RPE 8
9,9,8 @ 110 lbs Narrow row 3x10 @RPE 8
12,10,9 @ BW Cable pullover 3x15 @RPE 7
13,13,12 @ 50 lbs Barbell shrug 3x12 @RPE 8
15,15,15 @ 50 lbs Facepull 3x15 @RPE 8
13,13,12 @ 10 lbs Hammer curl 3x8-10 @RPE 9
30,30 @ 10 lbs Single cable curl 3x12-15 @RPE 9
Reverse bar curl 3x12-15 @ RPE 9
WEEK 3
JUEVES VIERNES
PUSH HYPER PULL HYPER
Logs Exercise
5,5,5 @ 100 lbs Chin Ups 4x8-10 @BW RPE 8
5,5,5 @ 185 lbs Cable wide row 3x10-12 @RPE 8
10,9,8 @ 110 lbs Narrow row 3x10-12 @RPE 8
12,10,9 @ BW Cable pullover 3x15 @RPE 7
14,14,12 @ 50 lbs Barbell shrug 3x12 @RPE 8
12,12,12 @ 60 lbs Facepull 3x12-15 @RPE 8
15,13,13 @ 10 lbs Hammer curl 3x8-10 @RPE 9
15,14,14 @ 20 lbs Single cable curl 3x12-15 @RPE 9
Reverse bar curl 3x12-15 @RPE 9

WEEK 4
JUEVES
PUSH
Exercise Logs
Military Press 3x5 @82.5% 5,5,5 @ 105 lbs
Close Grip Bench Press 3x6 @77.5% 5,5,5 @ 185 lbs
BW Dips 3xAMRAP @BW 12,10,9 @ BW
Rope Tricep Extension 3x12-15 @RPE 9 16,15,15 @ 10 lbs
Overhead rope extension 3x15-20 @RPE 9 16,15,15 @ 15 lbs
Machine Lateral Raise 3x15-20 @RPE 9 N/A
Machine Chest Press 3x12-15 @RPE 9 N/A

WEEK 5
JUEVES
PUSH
Exercise Logs
Military Press 3x6 @80% 6,6,6 @ 100 lbs
Close Grip Bench Press 3x8 @70% 6,6,6 @ 185 lbs
BW Dips 3xAMRAP @BW 12,11,10 @ BW
Dumbell french Extension 3x12-15 @RPE 9 12,12,12 @ 20 lbs
Cable kickback 3x15-20 @RPE 9 15,15,15 @ 10 lbs
Machine Lateral Raise 3x15-20 @RPE 9 15,15,15 @ 30 lbs
Machine Chest fly 3x12-15 @RPE 9 15,15,15 @ 30 lbs
WEEK 6
JUEVES
PUSH
Exercise Logs
Military Press 3x6 @80%
Close Grip Bench Press 3x8 @70%
BW Dips 3xAMRAP @BW
Dumbell french Extension 3x12-15 @RPE 9
Cable kickback 3x15-20 @RPE 9
Machine Lateral Raise 3x15-20 @RPE 9
Machine Chest fly 3x12-15 @RPE 9

WEEK 7
JUEVES
PUSH
Exercise Logs
Military Press 3x6 @80%
Close Grip Bench Press 3x8 @70%
BW Dips 3xAMRAP @BW
Dumbell french Extension 3x12-15 @RPE 9
Cable kickback 3x15-20 @RPE 9
Machine Lateral Raise 3x15-20 @RPE 9
Machine Chest fly 3x12-15 @RPE 9
WEEK 1
JUEVES
REST
Exercise Logs
 VIERNES SABADO
PULL HYPER LEGS
Logs Exercise
10,8,7 @ BW Leg Press 4x6 @70%
10,10,10 @ 90 lbs Hip Thrust 2x8 @65%
10,10,10 @ 90 lbs Hip Thrust Light 3x10-12 @RPE 6
12,12,12 @ 135 lbs Walking lunge 2x20 @RPE 7
15,15,15 @ 50 lbs Leg Extension 3x15 @RPE 7
8,8,8 @ 30 lbs Seated Leg Curl 3x15 @RPE 7
12,12,12 @ 20 lbs Calf ext Leg Press 3x10 @RPE 7
Ab crunch machine 3 x 15-20

VIERNES SABADO
PULL HYPER LEGS
Logs Exercise
9,8,8,7 @ BW Leg Press 4x6 @75%
11,10,10 @ 90 lbs Hip Thrust 2x8 @65%
11,11,10 @ 90 lbs Hip Thrust Light 3x10-12 @RPE 7
15,15,15 @ 50 lbs Walking lunge 2x20 @RPE 8
12,12,12 @ 135 lbs Leg Extension 3x15 @RPE 9
15,15,15 @ 50 lbs Seated Leg Curl 3x15 @RPE 9
9,8,8 @ 30 lbs Calf ext Leg Press 3x10 @RPE 9
14,13,13 @ 20 lbs Ab crunch machine 3 x 15-20
12,12,12 @ 45 lbs
 VIERNES SABADO
PULL HYPER LEGS
Logs Exercise
9,9,8,7 @ BW Leg Press 4x6 @75%
11,11,11 @ 90 lbs Hip Thrust 2x8 @65%
11,11,11 @ 90 lbs Hip Thrust Light 3x10-12 @RPE 7
15,15,15 @ 50 lbs Walking lunge 2x20 @RPE 8
12,12,12 @ 135 lbs Leg Extension 3x15 @RPE 9
12,12,12 @ 60 lbs Seated Leg Curl 3x15 @RPE 9
10,10,8 @ 30 lbs Calf ext Leg Press 3x10 @RPE 9
14,14,14 @ 20 lbs Ab crunch machine 3 x 15-20
13,13,12 @ 45 lbs

VIERNES
PULL
Exercise Logs
Barbell Curl 4x6-8 @RPE 9 8,8,8,7 @ 75 lbs
Concentration Curl 3x8-10 @RPE 9 12,12,12 @ 20 lbs
Hammer Curl 3x12-15 @RPE 9 8,8,8 @ 35 lbs
Close grip pulldown 3x10-12 @RPE 8 12,11,10 @ 110 lbs
Wide/Narrow Row 3x10-12 @RPE 8 11,10,10 @ 90 lbs
Cable pullover 3x15 @RPE 7 N/A
Barbell shrug 3x12-15 @RPE 8 N/A
Facepull 3x20 @RPE 9 N/A

VIERNES
PULL
Exercise Logs
Barbell Curl 4x6-8 @RPE 9 6,6,6,6 @ 85 lbs
Concentration Curl 3x8-10 @RPE 9 12,12,12 @ 20 lbs
Hammer Curl 3x12-15 @RPE 9 8,8,8 @ 35 lbs
Close grip pulldown 3x10-12 @RPE 8 12,12,12, @ 110 lbs
Wide Row 3x10-12 @RPE 8 13,12,12 @ 90 lbs
Narrow row 3x10-12 @RPE 8 12,12,10 @ 90 lbs
Barbell shrug 3x12-15 @RPE 8 13,13,13 @ 135 lbs
 Rear delt fly 3x15 @RPE 9 15,15,15 @ 30 lbs

VIERNES
PULL
Exercise Logs
Barbell Curl 4x6-8 @RPE 9
Concentration Curl 3x8-10 @RPE 9
Hammer Curl 3x12-15 @RPE 9
Close grip pulldown 3x10-12 @RPE 8
Wide Row 3x10-12 @RPE 8
Narrow row 3x10-12 @RPE 8
Barbell shrug 3x12-15 @RPE 8
Rear delt fly 3x15 @RPE 9

VIERNES
PULL
Exercise Logs
Barbell Curl 4x6-8 @RPE 9
Concentration Curl 3x8-10 @RPE 9
Hammer Curl 3x12-15 @RPE 9
Close grip pulldown 3x10-12 @RPE 8
Wide Row 3x10-12 @RPE 8
Narrow row 3x10-12 @RPE 8
Barbell shrug 3x12-15 @RPE 8
Rear delt fly 3x15 @RPE 9
 VIERNES
UPPER + ARMS 2
Exercise Logs
Bar incline press 3x8 @ RPE 8
Chin Ups 3x8-10 @ RPE 8
Dips 3x10 @ RPE 7
Barbell row 3x10-12 @ RPE 7
Dumbbell lateral raise 3x15 @ RPE 8
Rear Fly 3x15 @ RPE 8
Close Grip bench press 3x8-10 @ RPE 8
Diamond push ups 2x8-10 @ RPE 9
Scott Curl 3x12-15 @ RPE 9
Preacher death curls 2x12-15 @ RPE 10
Farmer walks 3x40
SABADO DOMINGO
LEGS REST
Logs
TBD
TBD
TBD
TBD
TBD
TBD
TBD
TBD

SABADO DOMINGO
LEGS REST
Logs
TBD
TBD
TBD
TBD
TBD
TBD
TBD
TBD
SABADO DOMINGO
LEGS REST
Logs
TBD
TBD
TBD
TBD
TBD
TBD
TBD
TBD

SABADO
LEGS
Exercise Logs
Hip Thrust 4x4 @82.5% 4,4,4,4 @ 455 lbs
Dumbell Front Squat 3x6-8 @65% 8,7,6 @ 80 lbs
Hip thrust 3x20 @RPE 9 18,16,15 @ 225 lbs
Single Leg Press 3x10-12 @RPE 8 10,10,10 @ 135 lbs
Single Leg Extension 3x15 @RPE 8 15,15,15 @ 30 lbs
Single Leg Curl 3x12 @RPE 8 15,15,15 @ 30 lbs
Standing Calf Raise 3x15 @RPE 8 15,15,15 @ 180 lbs
Crunch Machine 3x15-20 @RPE 9 20,20,20 @ 50 lbs

SABADO
LEGS
Exercise Logs
Hip Thrust 4x6 @72.5% N/A
Dumbell Front Squat 3x6-8 @67.5% N/A
Hip thrust 3x20 @RPE 9 N/A
Single Leg Press 3x10-12 @RPE 8 N/A
Single Leg Extension 3x15 @RPE 8 N/A
Single Leg Curl 3x12 @RPE 8 N/A
Standing Calf Raise 3x15 @RPE 8 N/A
 Crunch Machine 3x15-20 @RPE 9 N/A

SABADO
LEGS
Exercise Logs
Hip Thrust 4x6 @72.5%
Dumbell Front Squat 3x6-8 @67.5%
Hip thrust 3x20 @RPE 9
Single Leg Press 3x10-12 @RPE 8
Single Leg Extension 3x15 @RPE 8
Single Leg Curl 3x12 @RPE 8
Standing Calf Raise 3x15 @RPE 8
Crunch Machine 3x15-20 @RPE 9

SABADO
LEGS
Exercise Logs
Hip Thrust 4x6 @72.5%
Dumbell Front Squat 3x6-8 @67.5%
Hip thrust 3x20 @RPE 9
Single Leg Press 3x10-12 @RPE 8
Single Leg Extension 3x15 @RPE 8
Single Leg Curl 3x12 @RPE 8
Standing Calf Raise 3x15 @RPE 8
Crunch Machine 3x15-20 @RPE 9
 SABADO
LOWER 2
Exercise Logs