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BoostcampPNG

Super Saiyan 2 Rage!

by Alisson P.
1 athletes joined
5.0
(1 rating)

Program Description

Build muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 05, 2024 02:18
  • Last Edited
    Sep 10, 2024 01:38
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
1
6-10 reps
6-10 reps
6-10 reps
6-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Standing Pullover (Cable)
1
1
1
2
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
4
8-12 reps
RPE 8
6
Hammer Curl
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
7
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Decline Crunch
4
10-30 reps
RPE 7
9
Leg Raise (Captain's Chair)
4
4-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Pec Fly (Dumbbell)
1
1
1
1
6-12 reps
6-12 reps
6-12 reps
6-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Seated Military Press (Smith Machine)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
6
Lateral Raise (Dumbbell)
2
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Standing Calf Raise
1
1
1
2
10-15 reps
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
RPE 10
5
Hip Adductor (Machine)
1
1
2
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
5
1-5 reps
RPE 7
2
Chest To Bar Pull-ups
3
3-8 reps
RPE 8
3
Preacher Curl (EZ Bar)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Single Arm High Row (Cable)
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5-8
RPE 8.5-9
RPE 9.5-10
5
Incline Curl (Dumbbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
RPE 10
6
Hip Thrust (Barbell)
1
1
1
1
8-12 reps
8-12 reps
6-10 reps
6-8 reps
RPE 7
RPE 8
RPE 9
RPE 10
7
Seated Hamstring Curl
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
8
Hip Abductor (Machine)
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
RPE 7
2
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
1
3
8-15 reps
8-15 reps
RPE 7
RPE 8
4A
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
RPE 8-9
4B
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 8-10
5
Dip (Bodyweight)
3
6-15 reps
RPE 8
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
2
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@7
@8
@9
@10
3
Seated Military Press (Smith Machine)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
2 Sets
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
@10
5
Hip Adductor (Machine)
1 Set
1 Set
2 Sets
6-12 Reps
6-12 Reps
6-12 Reps
@8
@9
@10
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@7
@8
@9
@10
2
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
@10
3
Standing Pullover (Cable)
1 Set
1 Set
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@8
6
Hammer Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
7
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
8
Decline Crunch
4 Sets
10-30 Reps
@7
9
Leg Raise (Captain's Chair)
4 Sets
4-12 Reps
@7
Day 4
1
Muscle Up
5 Sets
1-5 Reps
@7
2
Chest To Bar Pull-ups
3 Sets
3-8 Reps
@8
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
4
Single Arm High Row (Cable)
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5-8
@8.5-9
@9.5-10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
@10
6
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
6-10 Reps
6-8 Reps
@7
@8
@9
@10
7
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7
@8
@9
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
@7
2
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
3
Incline Chest Fly (Dumbbell)
1 Set
3 Sets
8-15 Reps
8-15 Reps
@7
@8
4A
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@8-9
4B
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@8-10
5
Dip (Bodyweight)
3 Sets
6-15 Reps
@8