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F&F 5

by Firearms&Fitness
1 athletes joined
5.0
(1 rating)

Program Description

For those that have a bit extra time in the week, this 5 day program will help hit smaller muscle groups more frequently while still giving you decent recovery for larger muscle groups.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 28, 2024 05:00
  • Last Edited
    Oct 09, 2024 01:22
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
1-100 reps
RPE 7-9
2
Bench Press (Barbell)
3
6-12 reps
RPE 7-9
3
Behind-the-Neck Push Press
2
5-10 reps
RPE 7-9
4
Seated Row (Cable)
4
8-15 reps
RPE 7-9
5
Lat Pulldown
4
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-9
3
Hip Thrust (Barbell)
2
8-12 reps
RPE 7-9
4
Leg Curl
4
10-15 reps
RPE 7-9
5
Leg Extension
4
10-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
3
5-12 reps
RPE 7-9
2
Overhead Press (Machine)
3
8-15 reps
RPE 7-9
3
Bench Press (Dumbbell)
3
8-15 reps
RPE 7-9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 7-9
5
Seated Dip (Machine)
4
8-20 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-12 reps
RPE 7-9
2
Wide Grip Lat Pulldown
3
8-15 reps
RPE 7-9
3
Dumbbell Row
3
8-12 reps
RPE 7-9
4
Chest Supported Row (Machine)
4
8-15 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-12 reps
RPE 7-9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 7-9
3
Hip Adductor (Machine)
4
8-20 reps
RPE 7-9
4
Hip Abductor (Machine)
4
8-20 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
1-100 Reps
@7-9
2
Bench Press (Barbell)
3 Sets
6-12 Reps
@7-9
3
Behind-the-Neck Push Press
2 Sets
5-10 Reps
@7-9
4
Seated Row (Cable)
4 Sets
8-15 Reps
@7-9
5
Lat Pulldown
4 Sets
8-15 Reps
@7-9
Day 2
1
Front Squat (Barbell)
3 Sets
5-12 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-9
3
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@7-9
4
Leg Curl
4 Sets
10-15 Reps
@7-9
5
Leg Extension
4 Sets
10-15 Reps
@7-9
Day 3
1
Push Press (Barbell)
3 Sets
5-12 Reps
@7-9
2
Overhead Press (Machine)
3 Sets
8-15 Reps
@7-9
3
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@7-9
4
Tricep Pushdown (Cable)
4 Sets
8-15 Reps
@7-9
5
Seated Dip (Machine)
4 Sets
8-20 Reps
@7-9
Day 4
1
Deadlift (Barbell)
3 Sets
5-12 Reps
@7-9
2
Wide Grip Lat Pulldown
3 Sets
8-15 Reps
@7-9
3
Dumbbell Row
3 Sets
8-12 Reps
@7-9
4
Chest Supported Row (Machine)
4 Sets
8-15 Reps
@7-9
Day 5
1
Squat (Barbell)
3 Sets
5-12 Reps
@7-9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7-9
3
Hip Adductor (Machine)
4 Sets
8-20 Reps
@7-9
4
Hip Abductor (Machine)
4 Sets
8-20 Reps
@7-9