Program Description
Complete hypertrophy program to get thick, bulbous and rotund. Training most sets to failure. Programmed with a focus on chest, delts, and triceps. Train hard. Progressively overload. Eat in a surplus.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 25, 2024 01:46
- Last EditedJul 29, 2024 08:38
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
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
2
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
3
Lateral Raise (Machine)
2
8-10 reps
4
Lateral Raise (Cable)
1
8-10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6-8 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 10
RPE 10
2
Single Arm Lat Cable Row
1
1
8-10 reps
8-10 reps
3
Shrug (Barbell)
3
6 reps
4
Wide Grip Lat Pulldown
3
8-10 reps
RPE 10
5
Bicep Curl (Cable)
2
6-8 reps
RPE 10
6
Reverse Pec Deck
2
6-8 reps
RPE 10
7
Cable Crunch
3
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
1
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
6-8 reps
RPE 10
2
Squat (Smith Machine)
1
2
4-6 reps
4-6 reps
RPE 9
RPE 9
3
Leg Extension
1
2
6-8 reps
6-8 reps
RPE 10
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
10-12 reps
RPE 10
5
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
3
4-6 reps
RPE 10
2
Chest Supported Lateral Raise
3
8-10 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
3
6-8 reps
RPE 10
4
Hammer Curl
3
8-10 reps
RPE 10
5
Lateral Raise (Cable)
2
8-10 reps
6
Bicep Curl (Machine)
1
2
4-6 reps
8-10 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
1
2
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Hip Thrust (Barbell)
1
1
4-6 reps
4-
4
Seated Hamstring Curl
3
6-8 reps
RPE 10
5
Leg Press (45 Degrees)
1
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)2 Sets
6-8 Reps
2
Incline Bench Press (Smith Machine)2 Sets
6 Reps
@10
3
Lateral Raise (Machine)2 Sets
8-10 Reps
4
Lateral Raise (Cable)1 Set
8-10 Reps
@10
5
Tricep Pushdown (Cable)2 Sets
6-8 Reps
@10
Day 3
1
Standing Calf Raise3 Sets
6-8 Reps
@10
2
Squat (Smith Machine)1 Set
2 Sets
4-6 Reps
4-6 Reps
@9
@9
3
Leg Extension1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@10
4
Bulgarian Split Squat (Dumbbell)1 Set
10-12 Reps
@10
5
Hanging Leg Raise2 Sets
AMRAP
@10
Day 5
1
Seated Calf Raise1 Set
2 Sets
6-8 Reps
8-10 Reps
@10
@10
2
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
@9
3
Hip Thrust (Barbell)1 Set
1 Set
4-6 Reps
4-
4
Seated Hamstring Curl3 Sets
6-8 Reps
@10
5
Leg Press (45 Degrees)1 Set
6-8 Reps
@10
Day 2
1
Chest Supported Row (Machine)1 Set
1 Set
4-6 Reps
4-6 Reps
@10
@10
2
Single Arm Lat Cable Row1 Set
1 Set
8-10 Reps
8-10 Reps
3
Shrug (Barbell)3 Sets
6-8 Reps
4
Wide Grip Lat Pulldown3 Sets
8-10 Reps
@10
5
Bicep Curl (Cable)2 Sets
6-8 Reps
@10
6
Reverse Pec Deck2 Sets
6-8 Reps
@10
7
Cable Crunch3 Sets
8-10 Reps
@10
Day 4
1
Close Grip Bench Press (Smith Machine)3 Sets
4-6 Reps
@10
2
Chest Supported Lateral Raise3 Sets
8-10 Reps
@10
3
Single Arm Tricep Extension (Cable)3 Sets
6-8 Reps
@10
4
Hammer Curl3 Sets
8-10 Reps
@10
5
Lateral Raise (Cable)2 Sets
8-10 Reps
6
Bicep Curl (Machine)1 Set
2 Sets
4-6 Reps
8-10 Reps
@10
@10