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BoostcampPNG

Barbarian 2.0

by Ortt O.

Program Description

To get huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 12, 2025 09:01
  • Last Edited
    Feb 06, 2025 05:55
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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
Incline Bench Press (Dumbbell)
3
7 reps
RPE 10
2
Lat Pulldown
3
7 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
7 reps
RPE 10
4
Seated Row (Cable)
3
7 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Barbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Hammer Curl
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Hip Abductor (Machine)
3
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Standing Calf Raise
4
15 reps
RPE 10
6
Squat (Barbell)
2
6 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
8
Abs Crunch (Machine)
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
7 reps
RPE 10
2
Lat Pulldown
3
7 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
7 reps
RPE 10
4
Seated Row (Cable)
3
7 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 10
2
Lat Pulldown
3
6 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
6 reps
RPE 10
4
Seated Row (Cable)
3
6 reps
RPE 10
5
Lateral Raise (Cable)
3
12 reps
RPE 10
6
Bicep Curl (Cable)
3
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
8
Meadows Six Ways
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 10
2
Leg Curl
3
12 reps
RPE 10
3
Hip Abductor (Machine)
3
12 reps
RPE 10
4
Hyperextension
3
12 reps
RPE 10
5
Squat (Barbell)
3
6 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Abs Crunch (Machine)
4
15 reps
RPE 10
8
Standing Calf Raise
4
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
3 Sets
12 Reps
@10
2
Hip Abductor (Machine)
3 Sets
12 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Hyperextension
3 Sets
12 Reps
@10
5
Standing Calf Raise
4 Sets
15 Reps
@10
6
Squat (Barbell)
2 Sets
6 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
8
Abs Crunch (Machine)
4 Sets
15 Reps
@10
Day 4
1
Leg Extension
3 Sets
12 Reps
@10
2
Leg Curl
3 Sets
12 Reps
@10
3
Hip Abductor (Machine)
3 Sets
12 Reps
@10
4
Hyperextension
3 Sets
12 Reps
@10
5
Squat (Barbell)
3 Sets
6 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Abs Crunch (Machine)
4 Sets
15 Reps
@10
8
Standing Calf Raise
4 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
@10
2
Lat Pulldown
3 Sets
7 Reps
@10
3
Seated Overhead Press (Barbell)
3 Sets
7 Reps
@10
4
Seated Row (Cable)
3 Sets
7 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Hammer Curl
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
Meadows Six Ways
3 Sets
6 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
7 Reps
@10
2
Lat Pulldown
3 Sets
7 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
7 Reps
@10
4
Seated Row (Cable)
3 Sets
7 Reps
@10
5
Lateral Raise (Cable)
3 Sets
12 Reps
@10
6
Bicep Curl (Cable)
3 Sets
12 Reps
@10
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
8
Meadows Six Ways
3 Sets
6 Reps
@10