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BoostcampPNG

Torture

by Jaspreet B.

Program Description

HYPERTROPHY

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 15, 2024 04:11
  • Last Edited
    Nov 15, 2024 04:39
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Overhead Press (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Incline Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
4
Dip (Bodyweight)
3
10 reps
RPE 6
5
Tricep Pushdown (Cable)
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Hanging Leg Raise
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 6
RPE 10
5
Standing Calf Raise
3
1
15 reps
15 reps
RPE 6
RPE 10
6
Plank
3
1 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 6
4
Bicep Curl (Barbell)
3
10 reps
RPE 6
5
Hammer Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
6
Russian Twist
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Front Squat (Barbell)
2
1
8 reps
8 reps
RPE 6
RPE 10
3
Lying Leg Curl
3
12 reps
RPE 6
4
Step-Up (Weighted)
3
10 reps
RPE 6
5
Seated Calf Raise
2
1
15 reps
15 reps
RPE 8
RPE 10
6
Bicycle Crunch
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 6
RPE 10
2
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 6
RPE 10
4
Pull-Up (Band)
3
8 reps
RPE 6
5
Bench Press (Close Grip)
2
1
8 reps
8 reps
RPE 6
RPE 10
6
Concentration Curl
2
1
12 reps
12 reps
RPE 6
RPE 10
7
Hanging Knee Raise
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8 reps
RPE 8
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
Day 7
No exercises added to this day
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Overhead Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@6
@10
3
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@6
@10
4
Dip (Bodyweight)
3 Sets
10 Reps
@6
5
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
6
Hanging Leg Raise
3 Sets
12 Reps
@6
Day 2
1
Squat (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@6
@10
3
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
4
Lunge (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@6
@10
5
Standing Calf Raise
3 Sets
1 Set
15 Reps
15 Reps
@6
@10
6
Plank
3 Sets
1 mins
@6
Day 3
1
Barbell Row
3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@6
@10
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@6
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@6
5
Hammer Curl
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
6
Russian Twist
3 Sets
20 Reps
@10
Day 4
1
Deadlift (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Front Squat (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@6
@10
3
Lying Leg Curl
3 Sets
12 Reps
@6
4
Step-Up (Weighted)
3 Sets
10 Reps
@6
5
Seated Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@8
@10
6
Bicycle Crunch
3 Sets
20 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@6
@10
2
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@6
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
4
Pull-Up (Band)
3 Sets
8 Reps
@6
5
Bench Press (Close Grip)
2 Sets
1 Set
8 Reps
8 Reps
@6
@10
6
Concentration Curl
2 Sets
1 Set
12 Reps
12 Reps
@6
@10
7
Hanging Knee Raise
3 Sets
12 Reps
@8
Day 6
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
@8
2
Good Morning
3 Sets
8 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
Day 7
No exercises added to this day