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BoostcampPNG

2024 UpperLower

by Chamssoudine B.
10 athletes joined

Program Description

Build muscle and strength

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2024 03:07
  • Last Edited
    Dec 19, 2024 11:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
2
Barbell Row
3
6-10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 9.5
4
Lat Pulldown
3
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 9.5
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Face Pull
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Walking Lunge (Dumbbell)
3
20 reps
RPE 9.5
3
Leg Curl
3
10-12 reps
RPE 10
4
Leg Extension
3
10-12 reps
RPE 9.5
5
Standing Calf Raise
3
20-25 reps
RPE 9.5
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Decline Crunch
2
1
15-25 reps
15-25 reps
RPE 9.5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 9
2
Chin-Up (Assisted)
3
8-12 reps
RPE 9.5
3
Overhead Press (Barbell)
3
8-10 reps
RPE 9.5
4
Chest Supported Row (Machine)
3
8-12 reps
RPE 9
5
Chest Fly (Machine)
3
12-15 reps
RPE 9.5
6
Magic Tryceps
3
10-12 reps
RPE 9.5
7
Hammer Curl
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
3
10 reps
RPE 9.5
5
Leg Curl
3
10 reps
RPE 9
6
Standing Calf Raise
3
20 reps
RPE 9.5
7
Side Crunch (Cable)
3
15-25 reps
RPE 9.5
Day 5
No exercises added to this day
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
2
Barbell Row
3 Sets
6-10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@9.5
4
Lat Pulldown
3 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@9.5
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Face Pull
3 Sets
12-20 Reps
@10
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@9.5
3
Leg Curl
3 Sets
10-12 Reps
@10
4
Leg Extension
3 Sets
10-12 Reps
@9.5
5
Standing Calf Raise
3 Sets
20-25 Reps
@9.5
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Decline Crunch
2 Sets
1 Set
15-25 Reps
15-25 Reps
@9.5
-
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Chin-Up (Assisted)
3 Sets
8-12 Reps
@9.5
3
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9.5
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@9
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9.5
6
Magic Tryceps
3 Sets
10-12 Reps
@9.5
7
Hammer Curl
3 Sets
8-12 Reps
@9.5
Day 4
1
Front Squat (Barbell)
3 Sets
5-8 Reps
@9.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
3
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
3 Sets
10 Reps
@9.5
5
Leg Curl
3 Sets
10 Reps
@9
6
Standing Calf Raise
3 Sets
20 Reps
@9.5
7
Side Crunch (Cable)
3 Sets
15-25 Reps
@9.5
Day 5
No exercises added to this day