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Push Pull Legs by TW (yt: trainer Winny)

by Anton Razumov
2 athletes joined
4.0
(1 rating)

Program Description

To build muscle and don't miss gains

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 01, 2024 11:55
  • Last Edited
    Dec 16, 2024 07:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Bench Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
5
Overhead Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
7
Face Pull
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Dips Between Chairs
3
20-30 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 10
10
Skull Crusher
1
3
20-30 reps
20-30 reps
RPE 6
RPE 10
11
Cable Crunch
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Bench Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
5
Overhead Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
7
Face Pull
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Dips Between Chairs
3
20-30 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 10
10
Skull Crusher
1
3
20-30 reps
20-30 reps
RPE 6
RPE 10
11
Cable Crunch
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Bench Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
5
Overhead Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
7
Face Pull
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Dips Between Chairs
3
20-30 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 10
10
Skull Crusher
1
3
20-30 reps
20-30 reps
RPE 6
RPE 10
11
Cable Crunch
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Bench Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Incline Bench Press (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
5
Overhead Press (Barbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
7
Face Pull
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Dips Between Chairs
3
20-30 reps
RPE 10
9
Tricep Pushdown (Cable)
1
2
20-30 reps
20-30 reps
RPE 6
RPE 10
10
Skull Crusher
1
3
20-30 reps
20-30 reps
RPE 6
RPE 10
11
Cable Crunch
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
T-Bar Row
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Deadlift (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Hammer Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Concentration Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
T-Bar Row
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Deadlift (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Hammer Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Concentration Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
T-Bar Row
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Deadlift (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Hammer Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Concentration Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Lat Pulldown
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
T-Bar Row
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Deadlift (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Hammer Curl
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Concentration Curl
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
8
Decline Sit Up (Weighted)
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Bulgarian Split Squat (Bodyweight)
3
15-30 reps
RPE 10
9
Seated Calf Raise
3
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Bulgarian Split Squat (Bodyweight)
3
15-30 reps
RPE 10
9
Seated Calf Raise
3
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Bulgarian Split Squat (Bodyweight)
3
15-30 reps
RPE 10
9
Seated Calf Raise
3
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
4-6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Romanian Deadlift (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Bulgarian Split Squat (Bodyweight)
3
15-30 reps
RPE 10
9
Seated Calf Raise
3
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
4-6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
60-80 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Seated Overhead Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Bench Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
8
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
11
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Seated Overhead Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Bench Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
8
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
11
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Seated Overhead Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Bench Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
8
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
11
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Seated Overhead Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
3
Lateral Raise (Dumbbell)
1
3
15-20 reps
15-20 reps
RPE 6
RPE 10
4
Lying Rear Lateral Raise
3
15-20 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
3
5-8 reps
5-8 reps
RPE 6
RPE 10
6
Bench Press (Dumbbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
7
Pec Fly (Dumbbell)
1
3
15-25 reps
15-25 reps
RPE 6
RPE 10
8
Tricep Rope Push Down (Cable)
3
20-30 reps
RPE 10
9
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
11
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
12
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
T-Bar Row
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Lat Pulldown
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Shrug (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Concentration Curl
3
15-20 reps
RPE 10
7
Hammer Curl
3
12-15 reps
RPE 10
8
Cable Crunch
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
T-Bar Row
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Lat Pulldown
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Shrug (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Concentration Curl
3
15-20 reps
RPE 10
7
Hammer Curl
3
12-15 reps
RPE 10
8
Cable Crunch
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
T-Bar Row
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Lat Pulldown
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Shrug (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Concentration Curl
3
15-20 reps
RPE 10
7
Hammer Curl
3
12-15 reps
RPE 10
8
Cable Crunch
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
T-Bar Row
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Lat Pulldown
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
4
Shrug (Barbell)
1
3
12-15 reps
12-15 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
3
5-12 reps
5-12 reps
RPE 6
RPE 10
6
Concentration Curl
3
15-20 reps
RPE 10
7
Hammer Curl
3
12-15 reps
RPE 10
8
Cable Crunch
3
8-15 reps
RPE 10
9
Knee Raise (Captain's Chair)
3
15-20 reps
RPE 10
10
Dips Between Chairs
3
20-30 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Good Morning
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Walking Lunge (Dumbbell)
3
15-30 reps
RPE 10
9
Seated Calf Raise
4
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
6-8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Good Morning
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Walking Lunge (Dumbbell)
3
15-30 reps
RPE 10
9
Seated Calf Raise
4
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
6-8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Good Morning
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Walking Lunge (Dumbbell)
3
15-30 reps
RPE 10
9
Seated Calf Raise
4
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
6-8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
5-10 mins
RPE 10
2
Leg Press (45 Degrees)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
3
Squat (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
4
Leg Extension
1
3
20-25 reps
20-25 reps
RPE 6
RPE 10
5
Good Morning
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
6
Lying Leg Curl
1
3
12-30 reps
12-30 reps
RPE 6
RPE 10
7
Hip Thrust (Barbell)
1
3
8-12 reps
8-12 reps
RPE 6
RPE 10
8
Walking Lunge (Dumbbell)
3
15-30 reps
RPE 10
9
Seated Calf Raise
4
25-40 reps
RPE 10
10
Farmer's Walk (Weighted)
3
6-8 reps
RPE 10
Week 1
1 / 4 Weeks
Day 4
1
Run
1 Set
60-80 mins
@10
Day 1
1
Jump Rope
1 Set
5-10 mins
@10
2
Bench Press (Barbell)
1 Set
3 Sets
5-8 Reps
5-8 Reps
@6
@10
3
Incline Bench Press (Barbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
4
Pec Fly (Dumbbell)
1 Set
3 Sets
15-25 Reps
15-25 Reps
@6
@10
5
Overhead Press (Barbell)
1 Set
3 Sets
5-8 Reps
5-8 Reps
@6
@10
6
Lateral Raise (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@6
@10
7
Face Pull
1 Set
3 Sets
15-20 Reps
15-20 Reps
@6
@10
8
Dips Between Chairs
3 Sets
20-30 Reps
@10
9
Tricep Pushdown (Cable)
1 Set
2 Sets
20-30 Reps
20-30 Reps
@6
@10
10
Skull Crusher
1 Set
3 Sets
20-30 Reps
20-30 Reps
@6
@10
11
Cable Crunch
3 Sets
8-15 Reps
@10
12
Knee Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
Day 3
1
Jump Rope
1 Set
5-10 mins
@10
2
Squat (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
3
Leg Press (45 Degrees)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
4
Leg Extension
1 Set
3 Sets
20-25 Reps
20-25 Reps
@6
@10
5
Romanian Deadlift (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
6
Lying Leg Curl
1 Set
3 Sets
12-30 Reps
12-30 Reps
@6
@10
7
Hip Thrust (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
8
Bulgarian Split Squat (Bodyweight)
3 Sets
15-30 Reps
@10
9
Seated Calf Raise
3 Sets
25-40 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
4-6 Reps
@10
Day 2
1
Jump Rope
1 Set
5-10 mins
@10
2
Lat Pulldown
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
3
T-Bar Row
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
4
Deadlift (Barbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
5-12 Reps
5-12 Reps
@6
@10
6
Hammer Curl
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
7
Concentration Curl
1 Set
3 Sets
15-20 Reps
15-20 Reps
@6
@10
8
Decline Sit Up (Weighted)
3 Sets
8-15 Reps
@10
9
Knee Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
10
Dips Between Chairs
3 Sets
20-30 Reps
@10
Day 5
1
Jump Rope
1 Set
5-10 mins
@10
2
Seated Overhead Press (Dumbbell)
1 Set
3 Sets
5-8 Reps
5-8 Reps
@6
@10
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
15-20 Reps
15-20 Reps
@6
@10
4
Lying Rear Lateral Raise
3 Sets
15-20 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
3 Sets
5-8 Reps
5-8 Reps
@6
@10
6
Bench Press (Dumbbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
7
Pec Fly (Dumbbell)
1 Set
3 Sets
15-25 Reps
15-25 Reps
@6
@10
8
Tricep Rope Push Down (Cable)
3 Sets
20-30 Reps
@10
9
Overhead Tricep Extension (Cable)
3 Sets
20-30 Reps
@10
10
Dips Between Chairs
3 Sets
20-30 Reps
@10
11
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@10
12
Knee Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
Day 6
1
Jump Rope
1 Set
5-10 mins
@10
2
T-Bar Row
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
3
Lat Pulldown
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
4
Shrug (Barbell)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@10
5
Incline Curl (Dumbbell)
1 Set
3 Sets
5-12 Reps
5-12 Reps
@6
@10
6
Concentration Curl
3 Sets
15-20 Reps
@10
7
Hammer Curl
3 Sets
12-15 Reps
@10
8
Cable Crunch
3 Sets
8-15 Reps
@10
9
Knee Raise (Captain's Chair)
3 Sets
15-20 Reps
@10
10
Dips Between Chairs
3 Sets
20-30 Reps
@10
Day 7
1
Jump Rope
1 Set
5-10 mins
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
3
Squat (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
4
Leg Extension
1 Set
3 Sets
20-25 Reps
20-25 Reps
@6
@10
5
Good Morning
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
6
Lying Leg Curl
1 Set
3 Sets
12-30 Reps
12-30 Reps
@6
@10
7
Hip Thrust (Barbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
@6
@10
8
Walking Lunge (Dumbbell)
3 Sets
15-30 Reps
@10
9
Seated Calf Raise
4 Sets
25-40 Reps
@10
10
Farmer's Walk (Weighted)
3 Sets
6-8 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Anton RazumovAge 37, Man
2 months ago
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Really nice and adopted program without any bullshit from bloggers in the sports industry. Worth to try at least for a week or so