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BoostcampPNG

Natural Men's Physique Mesocycle

by Lawrence H.

Program Description

Hypertrophy Program focused primarily on muscle groups that are most showcased during natural Men's Physique competitions for natural athletes, such as the V taper, wide shoulders and narrow waist. The goal of the program is to help you achieve an aesthetic and overall proportionate physique, by adding weights slowly and progressing on most exercises over the 12 week cycle.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 13, 2024 08:04
  • Last Edited
    Sep 02, 2024 05:40
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BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1
8 reps
6 reps
RPE 8
RPE 9
2
Single Arm Row (Cable)
2
6 reps
RPE 9
3
Flat Dumbbell Press
1
6 reps
RPE 9.5
4
Pec Fly (Dumbbell)
2
8 reps
RPE 8
5
Cable Lateral raise
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 9
7
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6 reps
RPE 9
2
Hip Thrust (Barbell)
2
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Leg Extension
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Curl
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
6 reps
RPE 9
2
Wide Grip Pull-Up
1
8 reps
RPE 8
3
Dip (Weighted)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Cable Lateral Raise
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Preacher Curl (EZ Bar)
1
6 reps
RPE 9
7
Pec Fly (Dumbbell)
1
6 reps
RPE 9
8
Seated Row (Cable)
1
6 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
6 reps
6 reps
RPE 9
RPE 8
2
Leg Press (45 Degrees)
1
6 reps
RPE 8.5
3
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
5
Leg Extension
1
8 reps
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6 reps
RPE 9
2
Stiff Leg Deadlift
1
6 reps
RPE 9
3
Lying Leg Curl
1
1
6 reps
8 reps
RPE 9
RPE 8
4
Leg Extension
1
8 reps
RPE 8
5
Calf Raise (Leg Press)
1
1
6 reps
8 reps
RPE 9
RPE 8
6
Cable Crunch
1
1
6 reps
8 reps
RPE 9
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
1 Set
1 Set
8 Reps
6 Reps
@8
@9
2
Single Arm Row (Cable)
2 Sets
6 Reps
@9
3
Flat Dumbbell Press
1 Set
6 Reps
@9.5
4
Pec Fly (Dumbbell)
2 Sets
8 Reps
@8
5
Cable Lateral raise
1 Set
1 Set
6 Reps
8 Reps
@9
@8
6
Single Arm Tricep Extension (Cable)
1 Set
6 Reps
@9
7
Preacher Curl (EZ Bar)
1 Set
6 Reps
@9
Day 3
1
Chin-Up (Weighted)
1 Set
6 Reps
@9
2
Wide Grip Pull-Up
1 Set
8 Reps
@8
3
Dip (Weighted)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Cable Lateral Raise
1 Set
1 Set
6 Reps
8 Reps
@9
@8
5
Tricep Pushdown (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
6
Preacher Curl (EZ Bar)
1 Set
6 Reps
@9
7
Pec Fly (Dumbbell)
1 Set
6 Reps
@9
8
Seated Row (Cable)
1 Set
6 Reps
@9
Day 2
1
Leg Press
2 Sets
6 Reps
@9
2
Hip Thrust (Barbell)
2 Sets
6 Reps
@9
3
Leg Extension
1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Leg Curl
1 Set
8 Reps
@8
5
Calf Raise (Leg Press)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
6
Cable Crunch
1 Set
1 Set
6 Reps
8 Reps
@9
@8
Day 4
1
Stiff Leg Deadlift
1 Set
1 Set
6 Reps
6 Reps
@9
@8
2
Leg Press (45 Degrees)
1 Set
6 Reps
@8.5
3
Calf Raise (Leg Press)
1 Set
1 Set
6 Reps
8 Reps
@9
@8
4
Lying Leg Curl
1 Set
1 Set
6 Reps
8 Reps
@9
@8
5
Leg Extension
1 Set
8 Reps
@8
6
Cable Crunch
1 Set
1 Set
6 Reps
8 Reps
@9
@8