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The Power Shredder

by Thibault A.
1 athletes joined

Program Description

The Power Shredder is a 12-week, split-style workout program designed to maximize strength, hypertrophy, and definition. It combines powerlifting techniques with high-rep hypertrophy and targeted multi-angle exercises to hit every muscle group efficiently. Each workout starts with a compound lift at low reps for strength, followed by a 10/8/6/20 rep scheme for sarcoplasmic hypertrophy, and finishes with bi- or tri-sets to ensure full muscle activation. Abdominal workouts are strategically placed throughout the week to ensure core development and aesthetics. This program is ideal for those who want to build a powerful physique with well-defined muscle groups while pushing through personal limits. Get ready to shred fat and build muscle!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2024 01:48
  • Last Edited
    Jan 05, 2025 04:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
RPE 8
2
Decline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
21 reps
RPE 7
4A
Low Cable Fly
3
10 reps
RPE 7
4B
Mid Cable Fly
3
10 reps
RPE 7
4C
High Cable Fly
3
10 reps
RPE 7
5
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Bicep Curl (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
RPE 8
2
Seated Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
High Row
3
21 reps
RPE 7
4
Chest Supported Row (Dumbbell)
3
30 reps
RPE 7
5
Bench Press (Close Grip)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Tricep Rope Push Down (Cable)
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Sumo Deadlift (Dumbbell)
3
21 reps
RPE 7
4
Leg Extension
3
30 reps
RPE 7
5
Seated Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Standing Calf Raise
4
21 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
6
5 reps
RPE 8
2
Upright Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Front Raise
3
21 reps
RPE 7
4
Lateral Raise (Cable)
3
21 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
30 reps
RPE 7
6A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
5
5 reps
RPE 8
2
Lying Leg Curl
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Romanian Deadlift (Dumbbell)
3
21 reps
RPE 7
4A
Hip Abductor (Machine)
3
10 reps
RPE 7
4B
Hip Adductor (Machine)
3
10 reps
RPE 7
5
Standing Calf Raise
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Calf Raise (Leg Press)
4
21 reps
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
Front Squat (Barbell)
5 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Sumo Deadlift (Dumbbell)
3 Sets
21 Reps
@7
4
Leg Extension
3 Sets
30 Reps
@7
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Standing Calf Raise
4 Sets
21 Reps
@7
Day 2
1
Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
High Row
3 Sets
21 Reps
@7
4
Chest Supported Row (Dumbbell)
3 Sets
30 Reps
@7
5
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Tricep Rope Push Down (Cable)
4 Sets
21 Reps
@7
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
@8
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Incline Bench Press (Dumbbell)
3 Sets
21 Reps
@7
4A
Low Cable Fly
3 Sets
10 Reps
@7
4B
Mid Cable Fly
3 Sets
10 Reps
@7
4C
High Cable Fly
3 Sets
10 Reps
@7
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Bicep Curl (Cable)
4 Sets
21 Reps
@7
Day 4
1
Seated Military Press (Smith Machine)
6 Sets
5 Reps
@8
2
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Front Raise
3 Sets
21 Reps
@7
4
Lateral Raise (Cable)
3 Sets
21 Reps
@7
5
Rear Delt Fly (Dumbbell)
3 Sets
30 Reps
@7
6A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
Day 5
1
Sumo Deadlift (Barbell)
5 Sets
5 Reps
@8
2
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
3
Romanian Deadlift (Dumbbell)
3 Sets
21 Reps
@7
4A
Hip Abductor (Machine)
3 Sets
10 Reps
@7
4B
Hip Adductor (Machine)
3 Sets
10 Reps
@7
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@7
@7
@7
@7
6
Calf Raise (Leg Press)
4 Sets
21 Reps
@7