Program Description
This is as close as I can get to the program I would run if I was starting over again!!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 21, 2024 07:31
- Last EditedAug 24, 2024 10:52
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Face Pull3 Sets
-
2
Bench Press (Barbell)1 Set
3 Sets
6-8 Reps
8-12 Reps
-
-
3
Chest Fly (Cable)3 Sets
12-15 Reps
@10
4
Dip (Weighted)4 Sets
10-12 Reps
@8
5A
Lateral Raise (Cable)4 Sets
12-15 Reps
@10
5B
Tricep Pushdown (Cable)1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Weighted)3 Sets
8-10 Reps
-
2
Reverse Pec Deck4 Sets
12-15 Reps
@10
3
Chest Supported Row (Machine)3 Sets
6-8 Reps
-
4
Hammer Curl (Cable)4 Sets
8-10 Reps
@10
5
Preacher Curl (Dumbbell)3 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)2 Sets
2 Sets
6-8 Reps
10-12 Reps
@9
@9
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@7
3
Hack Squat3 Sets
6-8 Reps
@10
4
Seated Hamstring Curl3 Sets
10-12 Reps
@9
5A
Leg Extension3 Sets
12-15 Reps
@10
5B
Sissy Squat3 Sets
-
-
Day 4
1
Lu Lateral raise3 Sets
-
2
Dip (Weighted)3 Sets
6-8 Reps
@10
3
Overhead Press (Barbell)3 Sets
6-8 Reps
@9
4
Bench Press (Close Grip)3 Sets
8-10 Reps
@8
5A
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
5B
Partial Lateral Raise (Cable)3 Sets
10-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)2 Sets
2 Sets
6-8 Reps
10-12 Reps
@10
@10
2
Leg Press4 Sets
12-15 Reps
@10
3
Walking Lunge2 Sets
AMRAP
@10
4A
Hip Abductor (Machine)3 Sets
12-15 Reps
@8
4B
Hip Adductor (Machine)3 Sets
12-15 Reps
@8
5
Cable Crunch3 Sets
AMRAP
@10
Day 6
1
Bent Over Row (Barbell)3 Sets
6-8 Reps
@9
2
Single Arm Row (Cable)3 Sets
12-15 Reps
@10
3
Face Pull3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@10