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Jordans Hypertrophy

by Jordan Daniels
2 athletes joined

Program Description

Easy to understand and use

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 28, 2024 03:22
  • Last Edited
    Sep 09, 2024 07:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
@8
Day 2
1
Leg Curl
3 Sets
8-15 Reps
@8
2
Standing Calf Raise
3 Sets
5-8 Reps
@8
3
Leg Extension
2 Sets
6-10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
5
Hip Abductor (Machine)
2 Sets
5-8 Reps
@8
6
Seated Calf Raise
2 Sets
5-8 Reps
@8
7
Abs Crunch (Machine)
3 Sets
5-8 Reps
@8
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
@8
3
Seated Row (Machine)
3 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
3 Sets
8-15 Reps
@8
5
Skull Crusher (Dumbbell)
3 Sets
8-15 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
3
Lying Leg Curl
2 Sets
8-15 Reps
@8
4
Leg Extension
3 Sets
8-15 Reps
@8
5
Standing Calf Raise
3 Sets
8-15 Reps
@8
6
Abs Crunch (Machine)
3 Sets
5-8 Reps
@8