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BoostcampPNG

Operation: Bench 225 (Low Volume)

by Aniketh N.
1 athletes joined

Program Description

135 Standing OHP, 225 Bench, 315 Squat, 365+ RDL, and 16+ Inch Arms.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 22, 2024 07:37
  • Last Edited
    Jan 20, 2025 03:49
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Bench Press (Dumbbell)
1
5-8 reps
RPE 10
2A
Dip (Weighted)
1
5-8 reps
RPE 10
2B
One Arm Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
3
Wide Grip Lat Pulldown
1
5-8 reps
RPE 10
4
High Row (Machine)
1
5-8 reps
RPE 10
5
Lu Raise
1
6-10 reps
RPE 10
6
Seated Face Pull
1
6-10 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Overhead Press (Barbell)
1
5-8 reps
RPE 10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1
6-10 reps
RPE 10
3
Upright Row (Cable)
1
6-10 reps
RPE 10
4
Rear Delt Row (Cable)
1
6-10 reps
RPE 10
5A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
5B
Overhead Tricep Extension (Cable)
1
6-10 reps
RPE 10
6
Pelican Bayesian Curl (Cable)
1
5-8 reps
RPE 10
7
Decline Sit Up (Weighted)
1
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low-Incline Barrel Press
1
6-10 reps
RPE 10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1
5-8 reps
RPE 10
2B
JM Press
1
6-10 reps
RPE 10
3
Pull-Up (Weighted)
1
5-8 reps
RPE 10
4
Barbell Row
1
5-8 reps
RPE 10
5
One Arm Lateral Raise (Cable)
1
6-10 reps
RPE 10
6
Rear Delt Fly (Cable)
1
6-10 reps
RPE 10
7
Preacher Hammer Curl (Machine)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
8-12 reps
RPE 10
2A
Leg Extension
1
8-12 reps
RPE 10
2B
Platz Squat (Barbell)
1
5-8 reps
RPE 10
3
Romanian Deadlift (Barbell)
1
5-8 reps
RPE 10
4
Seated Calf Raise
1
8-12 reps
RPE 10
5
Weighted Leg Raise
1
6-10 reps
RPE 10
6
Cable Crunch
1
6-10 reps
RPE 10
7
Oblique Twist (Cable)
1
6-10 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Low-Incline Bench Press (Dumbbell)
1 Set
5-8 Reps
@10
2A
Dip (Weighted)
1 Set
5-8 Reps
@10
2B
One Arm Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
3
Wide Grip Lat Pulldown
1 Set
5-8 Reps
@10
4
High Row (Machine)
1 Set
5-8 Reps
@10
5
Lu Raise
1 Set
6-10 Reps
@10
6
Seated Face Pull
1 Set
6-10 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
5-8 Reps
@10
Day 2
1
Standing Overhead Press (Barbell)
1 Set
5-8 Reps
@10
2
Standing Behind-The-Neck Shoulder Press (Barbell)
1 Set
6-10 Reps
@10
3
Upright Row (Cable)
1 Set
6-10 Reps
@10
4
Rear Delt Row (Cable)
1 Set
6-10 Reps
@10
5A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5B
Overhead Tricep Extension (Cable)
1 Set
6-10 Reps
@10
6
Pelican Bayesian Curl (Cable)
1 Set
5-8 Reps
@10
7
Decline Sit Up (Weighted)
1 Set
6-10 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
8-12 Reps
@10
2A
Leg Extension
1 Set
8-12 Reps
@10
2B
Platz Squat (Barbell)
1 Set
5-8 Reps
@10
3
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
@10
4
Seated Calf Raise
1 Set
8-12 Reps
@10
5
Weighted Leg Raise
1 Set
6-10 Reps
@10
6
Cable Crunch
1 Set
6-10 Reps
@10
7
Oblique Twist (Cable)
1 Set
6-10 Reps
@10
Day 3
1
Low-Incline Barrel Press
1 Set
6-10 Reps
@10
2A
Close-Grip Low-Incline Bench Press (Barbell)
1 Set
5-8 Reps
@10
2B
JM Press
1 Set
6-10 Reps
@10
3
Pull-Up (Weighted)
1 Set
5-8 Reps
@10
4
Barbell Row
1 Set
5-8 Reps
@10
5
One Arm Lateral Raise (Cable)
1 Set
6-10 Reps
@10
6
Rear Delt Fly (Cable)
1 Set
6-10 Reps
@10
7
Preacher Hammer Curl (Machine)
1 Set
5-8 Reps
@10