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Easy Gains Guide

by Steven W.
21 athletes joined
5.0
(1 rating)

Program Description

The main focus on this program is to build as much strength and size as possible within 12 weeks.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 15, 2024 11:17
  • Last Edited
    Jan 15, 2025 09:19
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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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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
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6 reps
6 reps
RPE 9
RPE 8
1B
Barbell Row
1
1
6 reps
6 reps
RPE 9
RPE 8
2A
Tricep Pushdown (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
2B
Bicep Curl (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 8
3A
Lateral Raise (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 8
3B
Rear Delt Fly (Dumbbell)
1
1
15 reps
15 reps
RPE 7
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
8 reps
RPE 10
RPE 9
RPE 8
2
Romanian Deadlift (Dumbbell)
1
1
1
5 reps
5 reps
7 reps
RPE 10
RPE 9
RPE 8
3
Seated Calf Raise
2
6 reps
RPE 8
4
Cable Crunch
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
1
5 reps
5 reps
RPE 10
RPE 9
1B
Lat Pulldown
1
1
6 reps
6 reps
RPE 10
RPE 9
2A
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 10
RPE 9
2B
Hammer Curl
1
1
7 reps
6 reps
RPE 10
RPE 9
3
Shoulder Press (Machine)
1
1
6 reps
6 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
8 reps
8 reps
RPE 10
RPE 8
2
Leg Extension
1
1
7 reps
6 reps
RPE 10
RPE 8
3
Seated Calf Raise
1
1
8 reps
7 reps
RPE 7
RPE 6
4
Leg Raise (Captain's Chair)
1
1
15 reps
12 reps
RPE 8
RPE 7
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@9
@8
1B
Barbell Row
1 Set
1 Set
6 Reps
6 Reps
@9
@8
2A
Tricep Pushdown (Cable)
1 Set
1 Set
6 Reps
6 Reps
@9
@8
2B
Bicep Curl (Cable)
1 Set
1 Set
6 Reps
6 Reps
@9
@8
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@8
3B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7
@6
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
@10
@9
@8
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
7 Reps
@10
@9
@8
3
Seated Calf Raise
2 Sets
6 Reps
@8
4
Cable Crunch
1 Set
1 Set
6 Reps
6 Reps
@9
@8
Day 3
1A
Bench Press (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@10
@9
1B
Lat Pulldown
1 Set
1 Set
6 Reps
6 Reps
@10
@9
2A
Tricep Extension (Cable)
1 Set
1 Set
6 Reps
6 Reps
@10
@9
2B
Hammer Curl
1 Set
1 Set
7 Reps
6 Reps
@10
@9
3
Shoulder Press (Machine)
1 Set
1 Set
6 Reps
6 Reps
@9
@8
Day 4
1
Hamstring Curl
1 Set
1 Set
8 Reps
8 Reps
@10
@8
2
Leg Extension
1 Set
1 Set
7 Reps
6 Reps
@10
@8
3
Seated Calf Raise
1 Set
1 Set
8 Reps
7 Reps
@7
@6
4
Leg Raise (Captain's Chair)
1 Set
1 Set
15 Reps
12 Reps
@8
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserMan
3 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Honestly did not to expect it to be this good but honestly is the best method of training at any level!