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BoostcampPNG

Beast

by Rhyce W.
1 athletes joined

Program Description

Big legs Big arms Big shoulders Big bobalons

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 15, 2024 03:46
  • Last Edited
    Aug 22, 2024 07:29
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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
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
2
20 reps
15 reps
10 reps
-
-
-
4
Leg Curl
1
1
2
20 reps
15 reps
10 reps
-
-
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
15 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Incline Chest Fly (Dumbbell)
3
10 reps
-
6
Bench Press (Paused)
4
5 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Single Arm Pushdown
4
20 reps
-
9
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
10 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Chest Fly (Dumbbell)
3
12 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Bench Press (Paused)
4
5 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
7
Single Arm Pushdown
4
20 reps
-
8
Lying Tricep Extension (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
20 reps
12 reps
-
-
2
Lat Pulldown (Close Grip)
3
20 reps
-
3
Pull-Up (Bodyweight)
1
1
1
5 reps
10 reps
12 reps
-
-
-
4
Seated Row (Cable)
1
1
1
20 reps
15 reps
12 reps
-
-
-
5
Chest Supported Row (Machine)
1
1
1
20 reps
15 reps
12 reps
-
-
-
6
2km Row
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
3
10 reps
-
3
Leg Extension
1
1
2
20 reps
15 reps
10 reps
-
-
-
4
Leg Curl
1
1
2
20 reps
15 reps
10 reps
-
-
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
3 reps
5 reps
RPE 7.5
RPE 7.5
2
Hack Squat
2
10 reps
-
3
Leg Extension
1
1
2
10 reps
15 reps
20 reps
-
-
-
4
Leg Curl
1
1
2
10 reps
15 reps
20 reps
-
-
-
5
Lying Leg Curl
2
10 reps
-
6
Seated Calf Raise
2
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
4
12 reps
-
2
Lateral Raise (Dumbbell)
3
20 reps
-
3
Front Raise
3
20 reps
-
4
One Arm Lateral Raise (Cable)
3
12 reps
-
5
Lateral Raise (Machine)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
12 reps
-
2
Lateral Raise (Dumbbell)
2
20 reps
-
3
Front Raise
2
20 reps
-
4
Lateral Raise (Machine)
2
25 reps
-
5
Alternating Dumbbell Curl
1
1
1
10 reps
12 reps
15 reps
-
-
-
6
Bicep Curl (EZ Bar)
2
15 reps
-
7
Bicep Curl (Machine)
4
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
5
Lying Leg Curl
2 Sets
15 Reps
-
6
Seated Calf Raise
2 Sets
10 Reps
-
7
Standing Calf Raise
2 Sets
15 Reps
-
Day 2
1
Incline Chest Press (Machine)
3 Sets
10 Reps
-
2
Chest Press (Machine)
3 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
-
4
Chest Fly (Machine)
3 Sets
15 Reps
-
5
Bench Press (Paused)
4 Sets
5 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
7
Single Arm Pushdown
4 Sets
20 Reps
-
8
Lying Tricep Extension (Barbell)
2 Sets
10 Reps
-
Day 3
1
Lat Pulldown
2 Sets
2 Sets
20 Reps
12 Reps
-
-
2
Lat Pulldown (Close Grip)
3 Sets
20 Reps
-
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
10 Reps
12 Reps
-
-
-
4
Seated Row (Cable)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
6
2km Row
1 Set
20 mins
-
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
3 Reps
5 Reps
@7.5
@7.5
2
Hack Squat
2 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
4
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
15 Reps
20 Reps
-
-
-
5
Lying Leg Curl
2 Sets
10 Reps
-
6
Seated Calf Raise
2 Sets
10 Reps
-
7
Standing Calf Raise
2 Sets
15 Reps
-
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
-
3
Front Raise
2 Sets
20 Reps
-
4
Lateral Raise (Machine)
2 Sets
25 Reps
-
5
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
-
-
-
6
Bicep Curl (EZ Bar)
2 Sets
15 Reps
-
7
Bicep Curl (Machine)
4 Sets
20 Reps
-