logo
BoostcampPNG

Hypertrophy strength random shit

by Liam E.

Program Description

To get more sigma

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 21, 2024 05:26
  • Last Edited
    Jul 21, 2024 06:18
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
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
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 7-9
2
Overhead Press (Barbell)
4
5-8 reps
RPE 7-9
3
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
4
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
5
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
6
Lat Pulldown
4
6-10 reps
RPE 9
7
Skull Crusher
3
6-10 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 7-9
2
Deadlift (Barbell)
4
3-5 reps
RPE 7-9
3
Leg Press (45 Degrees)
5
10-15 reps
RPE 9
4
Hamstring Curl
4
6-10 reps
RPE 9
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
10-14 reps
RPE 9
3
Seated Row (Cable)
4
8-12 reps
RPE 9
4
Lat Pulldown
4
10-14 reps
RPE 9
5
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
6
Tricep Pushdown (Cable)
4
8-12 reps
RPE 10
7
Bicep Curl (Cable)
4
10-14 reps
RPE 10
8
Lateral Raise (Dumbbell)
4
10-14 reps
RPE 10
9
Incline Curl (Dumbbell)
3
10-14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
3
Lunge (Dumbbell)
4
8-12 reps
RPE 9
4
Leg Extension
4
10-14 reps
RPE 10
5
Calf Raise (Leg Press)
4
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
4 Sets
8-12 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
3
Lunge (Dumbbell)
4 Sets
8-12 Reps
@9
4
Leg Extension
4 Sets
10-14 Reps
@10
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@7-9
2
Overhead Press (Barbell)
4 Sets
5-8 Reps
@7-9
3
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@9
5
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
6
Lat Pulldown
4 Sets
6-10 Reps
@9
7
Skull Crusher
3 Sets
6-10 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
10-14 Reps
@10
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@7-9
2
Deadlift (Barbell)
4 Sets
3-5 Reps
@7-9
3
Leg Press (45 Degrees)
5 Sets
10-15 Reps
@9
4
Hamstring Curl
4 Sets
6-10 Reps
@9
5
Calf Raise (Leg Press)
4 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
10-14 Reps
@9
3
Seated Row (Cable)
4 Sets
8-12 Reps
@9
4
Lat Pulldown
4 Sets
10-14 Reps
@9
5
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@10
7
Bicep Curl (Cable)
4 Sets
10-14 Reps
@10
8
Lateral Raise (Dumbbell)
4 Sets
10-14 Reps
@10
9
Incline Curl (Dumbbell)
3 Sets
10-14 Reps
@10