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BoostcampPNG

STRONG BODIES BUILDING

by Mayelo Gonzalez
3 athletes joined

Program Description

Este programa está diseñado con el objetivo de mejorar la hipertrofia y desarrollo en personas que buscan una estética más enfocada al fisicoculturismo lo pueden hacer todo público El volumen de entrenamiento está estipulado de mayor a menor prioridad que rondan entre las 12 y 6 series distribuidas de mayor a menor prioridad El objetivo es el incremento de medidas perimetrales por medio de la hipertrofia teniendo como 1ra prioridad las piernas 2da prioridad hombro y espalda y pecho 3ra prioridad brazo y pantorrilla

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 23, 2024 08:28
  • Last Edited
    Oct 25, 2024 12:45
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
2
Face Pull
3
12 reps
RPE 6
3
Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
10 reps
RPE 9
5
Squat (Smith Machine)
3
6 reps
RPE 7
6
Leg Extension
4
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
4
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
3
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8 reps
RPE 8
2
Hip Thrust (Barbell)
3
6 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
3
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
3
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 6
2
Face Pull
2
12 reps
RPE 6
3
Leg Curl
2
12 reps
RPE 7
4
Hip Adductor (Machine)
3
12 reps
RPE 9
5
Squat (Smith Machine)
3
8 reps
RPE 7
6
Leg Extension
3
15 reps
RPE 9.5
7
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
8
Chest Fly (Machine)
3
12 reps
RPE 9
9
Lateral Raise (Cable)
3
10 reps
RPE 8
10
Upright Row (Cable)
2
15 reps
RPE 8
11
French Press
3
8 reps
RPE 8
12
Single Arm Tricep Extension (Cable)
2
15 reps
RPE 9
13
Standing Calf Raise
2
12 reps
RPE 8
14
Side Crunch (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
10 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Single Leg Romanian Deadlift
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Lying Leg Curl
2
12 reps
RPE 9
5
Pull-Up (Neutral Grip, Weighted)
2
6 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
10 reps
RPE 8
7
Shoulder YTWL
2
15 reps
RPE 9
8
Bayesian Curl
3
10 reps
RPE 8
9
Preacher Curl (Dumbbell)
2
12 reps
RPE 8
10
Decline Crunch
2
15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@6
2
Face Pull
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5
Squat (Smith Machine)
3 Sets
8 Reps
@7
6
Leg Extension
3 Sets
15 Reps
@9.5
7
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
8
Chest Fly (Machine)
3 Sets
12 Reps
@9
9
Lateral Raise (Cable)
3 Sets
10 Reps
@8
10
Upright Row (Cable)
2 Sets
15 Reps
@8
11
French Press
3 Sets
8 Reps
@8
12
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@9
13
Standing Calf Raise
2 Sets
12 Reps
@8
14
Side Crunch (Cable)
3 Sets
15 Reps
@8
Day 2
1
Hip Abductor (Machine)
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Single Leg Romanian Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lying Leg Curl
2 Sets
12 Reps
@9
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
6 Reps
@8
6
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
7
Shoulder YTWL
2 Sets
15 Reps
@9
8
Bayesian Curl
3 Sets
10 Reps
@8
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
10
Decline Crunch
2 Sets
15 Reps
@8
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@6
2
Face Pull
2 Sets
12 Reps
@6
3
Leg Curl
2 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
12 Reps
@9
5
Squat (Smith Machine)
3 Sets
8 Reps
@7
6
Leg Extension
3 Sets
15 Reps
@9.5
7
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
8 Reps
@7
@8
8
Chest Fly (Machine)
3 Sets
12 Reps
@9
9
Lateral Raise (Cable)
3 Sets
10 Reps
@8
10
Upright Row (Cable)
2 Sets
15 Reps
@8
11
French Press
3 Sets
8 Reps
@8
12
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@9
13
Standing Calf Raise
2 Sets
12 Reps
@8
14
Side Crunch (Cable)
3 Sets
15 Reps
@8
Day 4
1
Hip Abductor (Machine)
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Single Leg Romanian Deadlift
1 Set
2 Sets
10 Reps
10 Reps
@7
@8
4
Lying Leg Curl
2 Sets
12 Reps
@9
5
Pull-Up (Neutral Grip, Weighted)
2 Sets
6 Reps
@8
6
Chest Supported Row (Dumbbell)
3 Sets
10 Reps
@8
7
Shoulder YTWL
2 Sets
15 Reps
@9
8
Bayesian Curl
3 Sets
10 Reps
@8
9
Preacher Curl (Dumbbell)
2 Sets
12 Reps
@8
10
Decline Crunch
2 Sets
15 Reps
@8