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SAITAMA S3

by Julio F.
1 athletes joined

Program Description

Welcome to the SAITAMA upper-lower Hypertrophy program. STAGE 3 If you have done things right, you have been training for about 6-12 months & you are close to being an intermediate. Progression has probably slow down or even stalled. EXERCISE SELECTION If something is progressin well and you have no aches don`t change it. Although I think it's a good time to include some variation. INTENSITY It's time to take it up a notch. By now you have some practice on the compound lifts, & you have been training decently hard. You can try to go to failure/RIR 0 on compound lifts. I recommend doing it only on the last set for each muscle group. You don't have to do it every week. I don't recommend going to failure on Squats or Deadlifts/Rdls. PROGRESSION REST INTERVALS 3-4 min between compounds. 1-2 min between isolations.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 11, 2025 06:22
  • Last Edited
    Jan 13, 2025 08:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
@8-9
1B
Neck Curl
3 Sets
10-20 Reps
@8-9
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8-9
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-9
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-9
5A
Concentration Curl
3 Sets
6-10 Reps
@8-9
5B
Bench Finger Wrist Curl
3 Sets
10-15 Reps
@8-9
Day 2
1A
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8-9
1B
Neck Extension
3 Sets
10-20 Reps
@8-9
2A
Glute-Ham Raise
3 Sets
6-12 Reps
@8-9
2B
Ghr Sit Up
3 Sets
6-12 Reps
@8-9
3A
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8-9
3B
Leg Curl
2 Sets
8-12 Reps
@8-9
4
Leg Extension
2 Sets
8-12 Reps
@8-9
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@8-9
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Neck Curl
3 Sets
10-20 Reps
@8-9
3A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8-9
3B
Upright Row (Cable)
2 Sets
10-15 Reps
@8-9
4A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8-9
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@8-9
Day 4
1A
Neck Extension
3 Sets
10-20 Reps
@8-9
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@8-9
@8-9
2A
Leg Press
3 Sets
6-10 Reps
@8-9
2B
Calf Raise (Leg Press)
3 Sets
20-30 Reps
@8-9
3
Cable Crunch
3 Sets
10-15 Reps
@8-9
4A
Hip Adductor (Machine)
2 Sets
10-15 Reps
@8-9
4B
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8-9