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BoostcampPNG

Hakaishin

by Darkadore Negro
1 athletes joined

Program Description

Simple with super sets because I don’t want to take more than an hour a day if I can help it especially because I got BJJ and that’s another hour. Idk if this is beginner friendly or not, I’m not a trainer, I just train.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2024 05:56
  • Last Edited
    Nov 01, 2024 11:17
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Romanian Deadlift (Dumbbell)
1
4
8-12 reps
4-8 reps
RPE 7
RPE 10
3
Tricep Rope Push Down (Cable)
1
2
8-12 reps
8-12 reps
RPE 6
RPE 8
4
Bicep Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 6
RPE 10
5
Upright Row (Barbell)
1
-
6
Single Arm Overhead Tricep Extension
4
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
2
10-12 reps
4-8 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Dumbbell Row
1
4
8-12 reps
4-8 reps
RPE 6
RPE 10
3
Dip (Weighted)
4
4-8 reps
RPE 10
4
Pull-Up (Weighted)
4
2-8 reps
RPE 10
5
Standing Calf Raise
4
15-25 reps
RPE 8
6
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4
8-15 reps
4-8 reps
4-8 reps
RPE 7
RPE 9
RPE 10
2
Hip Thrust (Barbell)
1
1
3
8-12 reps
4-8 reps
4-8 reps
RPE 6
RPE 9
RPE 10
3
Incline Curl (Dumbbell)
1
4
4-8 reps
4-8 reps
RPE 7
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 7
5
French Press
4
4-8 reps
RPE 10
6
Neck Extension
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
15-20 reps
4-8 reps
4-8 reps
RPE 6
RPE 8
RPE 10
2
Barbell Row
1
1
3
15-20 reps
2-8 reps
2-8 reps
RPE 6
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
4
4-8 reps
4-8 reps
RPE 8
RPE 10
4
Dumbbell Row
1
4
4-8 reps
4-8 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
1
2
20-25 reps
15-20 reps
8-12 reps
8-12 reps
RPE 6
RPE 8
RPE 9
RPE 10
6
Ab Wheel
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
1 Set
2 Sets
3 Sets
15-20 Reps
4-8 Reps
4-8 Reps
@6
@8
@10
2
Romanian Deadlift (Dumbbell)
1 Set
4 Sets
8-12 Reps
4-8 Reps
@7
@10
3
Tricep Rope Push Down (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6
@8
4
Bicep Curl (Dumbbell)
1 Set
4 Sets
4-8 Reps
4-8 Reps
@6
@10
5
Upright Row (Barbell)
1 Set
-
6
Single Arm Overhead Tricep Extension
4 Sets
4-8 Reps
@9
Day 3
1
Hack Squat
1 Set
1 Set
4 Sets
8-15 Reps
4-8 Reps
4-8 Reps
@7
@9
@10
2
Hip Thrust (Barbell)
1 Set
1 Set
3 Sets
8-12 Reps
4-8 Reps
4-8 Reps
@6
@9
@10
3
Incline Curl (Dumbbell)
1 Set
4 Sets
4-8 Reps
4-8 Reps
@7
@10
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
5
French Press
4 Sets
4-8 Reps
@10
6
Neck Extension
3 Sets
15-20 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
15-20 Reps
4-8 Reps
4-8 Reps
@6
@8
@10
2
Barbell Row
1 Set
1 Set
3 Sets
15-20 Reps
2-8 Reps
2-8 Reps
@6
@8
@10
3
Incline Chest Press (Machine)
1 Set
4 Sets
4-8 Reps
4-8 Reps
@8
@10
4
Dumbbell Row
1 Set
4 Sets
4-8 Reps
4-8 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
2 Sets
20-25 Reps
15-20 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
6
Ab Wheel
3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
10-12 Reps
4-8 Reps
4-8 Reps
4-8 Reps
@6
@8
@9
@10
2
Dumbbell Row
1 Set
4 Sets
8-12 Reps
4-8 Reps
@6
@10
3
Dip (Weighted)
4 Sets
4-8 Reps
@10
4
Pull-Up (Weighted)
4 Sets
2-8 Reps
@10
5
Standing Calf Raise
4 Sets
15-25 Reps
@8
6
Ab Wheel
3 Sets
AMRAP
@10