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Optimus Prime - Muscle Truck Program 【PPLPPL】

by Ibrahim S.
1 athletes joined

Program Description

《Not recommended for beginners.》 This is an advanced 6 days-a-week hypertrophy program focused on full-body development. 《Progression》 Progress using double progression for the first top set of each exercise. Sets are added every two weeks.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2024 07:19
  • Last Edited
    Jun 23, 2024 03:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
2
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
2
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
4
7-10 reps
-
3
AD Press
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Preacher Curl (EZ Bar)
4
7-10 reps
-
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
5
7-10 reps
-
3
AD Press
1
3
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
5
10-15 reps
-
5
Preacher Curl (EZ Bar)
4
7-10 reps
-
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
2
10-20 reps
-
4
Face Pull
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
2
10-20 reps
-
4
Face Pull
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
4
10-20 reps
-
4
Face Pull
4
10-15 reps
-
5
Overhead Extension (EZ Bar)
4
7-10 reps
-
6
Tricep Pushdown (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
3
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
3
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
4
10-20 reps
-
4
Face Pull
4
10-15 reps
-
5
Overhead Extension (EZ Bar)
4
7-10 reps
-
6
Tricep Pushdown (Cable)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
2
10-20 reps
-
4B
Sissy Squat
2
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
2
10-20 reps
-
4B
Sissy Squat
2
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
4
10-20 reps
-
4B
Sissy Squat
4
AMRAP
-
5
Straight Leg Calf Raise
1
3
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
4
7-10 reps
-
3
Hack Squat
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
4
10-20 reps
-
4B
Sissy Squat
4
AMRAP
-
5
Straight Leg Calf Raise
1
3
6-8 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
2
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
2
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
4
8-12 reps
-
3
Spoto Press
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
3
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
5
8-12 reps
-
3
Spoto Press
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
3
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
7-10 reps
-
-
4
Face Pull
2
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
7-10 reps
-
-
4
Face Pull
2
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6-8 reps
7-10 reps
-
-
4
Face Pull
4
10-15 reps
-
5
JM Press (Smith Machine)
1
1
2
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
3
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6-8 reps
7-10 reps
-
-
4
Face Pull
4
10-15 reps
-
5
JM Press (Smith Machine)
1
1
2
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
1
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
2
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
1
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
2
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
3
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
4
10-20 reps
-
5
Straight Leg Calf Raise
1
3
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
3
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
3
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
4
10-20 reps
-
5
Straight Leg Calf Raise
1
3
10-20 reps
20-30 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
-
@10
2
Fly Press (Dumbbell)
2 Sets
7-10 Reps
-
3
AD Press
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
-
@10
4
Lateral Raise (Machine)
2 Sets
10-15 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
-
@10
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown
2 Sets
10-20 Reps
-
4
Face Pull
2 Sets
10-15 Reps
-
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
-
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
7-10 Reps
-
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
4A
Leg Extension
2 Sets
10-20 Reps
-
4B
Sissy Squat
2 Sets
AMRAP
-
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
-
-
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
2
Arnold Press
2 Sets
8-12 Reps
-
3
Spoto Press
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
6
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
-
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
4
Face Pull
2 Sets
10-15 Reps
-
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
-
-
-
6
Push Up
2 Sets
AMRAP
-
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
-
-
4
Lying Leg Curl
2 Sets
10-20 Reps
-
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
-
-