5.0
(1 rating)
Program Description
Get big without spending your life at the gym. Go to failure (0-1 RIR) on most exercises. In a given week, avoid 3 gym days in a row and avoid 3 rest days in a row. Example schedule: Mon-Upper 1 Tue - Lower 1 Wed - Rest Thu - Upper 2 Fri -Rest Sat -Lower 2 Sun - Rest
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 22, 2025 01:33
- Last EditedFeb 21, 2025 01:43
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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
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
5-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
4-8 reps
RPE 10
3A
T-Bar Row
2
1
4-8 reps
4-8 reps
RPE 9
RPE 10
3B
Kelso Shrug
3
AMRAP
RPE 10
4
Chest Press (Machine)
2
4-8 reps
RPE 10
5
Lat Pulldown
2
4-8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 10
7
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 10
8
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
5-10 reps
RPE 10
2
Hack Squat
2
4-6 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
5-8 reps
RPE 10
4
Leg Extension
2
5-10 reps
RPE 10
5
Hip Adductor (Machine)
2
5-10 reps
RPE 10
6
Seated Calf Raise
2
5-10 reps
RPE 10
7
Abs Crunch (Machine)
2
5-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
4-6 reps
RPE 10
2
Seated Row (Machine)
2
5-10 reps
RPE 10
3A
Pec Deck (Machine)
2
6-10 reps
RPE 10
3B
Reverse Pec Deck
2
6-10 reps
RPE 10
4A
T-Bar Row
2
4-6 reps
RPE 10
4B
Kelso Shrug
2
AMRAP
RPE 10
5
Seated Overhead Press (Dumbbell)
2
5-8 reps
RPE 10
6
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 10
7
Tricep Pushdown (Cable)
2
5-8 reps
RPE 10
8
Hammer Curl (Cable)
1
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
4-6 reps
RPE 10
2
Leg Press
2
4-8 reps
RPE 10
3
Seated Hamstring Curl
2
5-8 reps
RPE 10
4
Leg Extension
2
6-10 reps
RPE 10
5
Seated Calf Raise
2
5-8 reps
RPE 10
6
Hanging Leg Raise
2
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Seated Hamstring Curl2 Sets
5-10 Reps
@10
2
Hack Squat2 Sets
4-6 Reps
@10
3
Bulgarian Split Squat (Dumbbell)2 Sets
5-8 Reps
@10
4
Leg Extension2 Sets
5-10 Reps
@10
5
Hip Adductor (Machine)2 Sets
5-10 Reps
@10
6
Seated Calf Raise2 Sets
5-10 Reps
@10
7
Abs Crunch (Machine)2 Sets
5-10 Reps
@10
Day 4
1
Stiff Leg Deadlift2 Sets
4-6 Reps
@10
2
Leg Press2 Sets
4-8 Reps
@10
3
Seated Hamstring Curl2 Sets
5-8 Reps
@10
4
Leg Extension2 Sets
6-10 Reps
@10
5
Seated Calf Raise2 Sets
5-8 Reps
@10
6
Hanging Leg Raise2 Sets
6-10 Reps
@10
Day 3
1
Incline Chest Press (Machine)2 Sets
4-6 Reps
@10
2
Seated Row (Machine)2 Sets
5-10 Reps
@10
3A
Pec Deck (Machine)2 Sets
6-10 Reps
@10
3B
Reverse Pec Deck2 Sets
6-10 Reps
@10
4A
T-Bar Row2 Sets
4-6 Reps
@10
4B
Kelso Shrug2 Sets
AMRAP
@10
5
Seated Overhead Press (Dumbbell)2 Sets
5-8 Reps
@10
6
Preacher Curl (Dumbbell)2 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)2 Sets
5-8 Reps
@10
8
Hammer Curl (Cable)1 Set
5-8 Reps
@10
Day 1
1
Lateral Raise (Cable)2 Sets
5-10 Reps
@10
2
Incline Chest Press (Machine)2 Sets
4-8 Reps
@10
3A
T-Bar Row2 Sets
1 Set
4-8 Reps
4-8 Reps
@9
@10
3B
Kelso Shrug3 Sets
AMRAP
@10
4
Chest Press (Machine)2 Sets
4-8 Reps
@10
5
Lat Pulldown2 Sets
4-8 Reps
@10
6
Overhead Tricep Extension (Cable)2 Sets
6-10 Reps
@10
7
Bicep Curl (Dumbbell)2 Sets
5-8 Reps
@10
8
Tricep Pushdown (Cable)1 Set
5-8 Reps
@10