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Bulkmageddon

by Leonardo Marcello G.

Program Description

This program is designed for those who want to build muscle mass and enjoy training with high effort. The workouts will evolve over the course of 12 weeks, divided into 3 blocks of 4 weeks each. We'll start with high repetitions and progress to low repetitions by the end of the program, targeting various muscle stimuli. The progression method is based on dynamic double progression. I prefer to consider the first set as the decisive one for increasing the training weight from session to session, while the subsequent sets serve solely as additional volume, and I manage the weight in a self-regulated manner. So, to put it simply, if you exceed the indicated repetition range in the first set, you increase the weight next time. For the sets following the first one, you keep the weight the same or decrease it depending on whether you stay within the range or not. Rest time I advice 2/3 minutes between sets. If you can’t do pull-ups just go with normal lat pulldown. I didn’t include overhead work, but if you are interested in doing it: instead of doing incline bench press on the fifth day of the week, do barbell overhead press. Regarding rest day there are two options: rest on the seventh day or every three day. Regarding the number of sets per exercise, in the notes of each one, I have written the recommended set range. Since the effort required is high, it's advisable to stick to a low number of sets, but those who feel up to it and recover well can do more. I wish you a good training and hope you enjoy it!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 20, 2024 07:36
  • Last Edited
    Aug 01, 2024 07:05

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
10-12 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
12-15 reps
RPE 8.5-9.5
4A
Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
12-15 reps
RPE 8.5-9.5
4A
Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
12-15 reps
RPE 8.5-9.5
4A
Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10-12 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
12-15 reps
RPE 8.5-9.5
4A
Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
8-12 reps
RPE 8.5-9.5
4A
Leg Curl
2
10-15 reps
RPE 9.5
4B
Leg Extension
2
10-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
8-12 reps
RPE 8.5-9.5
4A
Leg Curl
2
10-15 reps
RPE 9.5
4B
Leg Extension
2
10-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
8-12 reps
RPE 8.5-9.5
4A
Leg Curl
2
10-15 reps
RPE 9.5
4B
Leg Extension
2
10-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8-10 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
8-12 reps
RPE 8.5-9.5
4A
Leg Curl
2
10-15 reps
RPE 9.5
4B
Leg Extension
2
10-15 reps
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 8.5-9.5
4A
Leg Curl
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 8.5-9.5
4A
Leg Curl
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 8.5-9.5
4A
Leg Curl
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 7.5-8.5
2
Back Extension
2
12-20 reps
RPE 9
3
Single Leg Press
2
6-10 reps
RPE 8.5-9.5
4A
Leg Curl
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-15 reps
RPE 9.5
RPE 9.5
5
Seated Calf Raise
2
12-20 reps
RPE 10
6
Cable Crunch
2
12-20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
12-20 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
12-20 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
12-20 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
12-20 reps
RPE 9-10
5
Hammer Curl
2
10-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
10-15 reps
RPE 9-10
5
Hammer Curl
2
8-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
10-15 reps
RPE 9-10
5
Hammer Curl
2
8-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
10-15 reps
RPE 9-10
5
Hammer Curl
2
8-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
10-15 reps
RPE 9-10
5
Hammer Curl
2
8-15 reps
RPE 10
6
Incline Curl (Dumbbell)
2
8-12 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
8-12 reps
RPE 9-10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
8-12 reps
RPE 9-10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
8-12 reps
RPE 9-10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8.5-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 8.5-10
2
Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Incline Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
8-12 reps
RPE 9-10
5
Hammer Curl
2
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8.5-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
10-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
12-15 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
8-15 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
5+ reps
RPE 10
2
Chest Supported Row (Dumbbell)
2
6-12 reps
RPE 8.5-10
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 9.5
4
Tricep Rope Push Down (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
6-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Leg Press
2
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4A
Lying Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Leg Press
2
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4A
Lying Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Leg Press
2
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4A
Lying Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8.5
2
Leg Press
2
10-15 reps
RPE 9
3
Walking Lunge (Dumbbell)
2
20-30 reps
RPE 10
4A
Lying Leg Curl
2
12-20 reps
RPE 9.5
4B
Leg Extension
2
12-20 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
2
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
2
Leg Press
2
8-12 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 9.5
4A
Lying Leg Curl
2
8-15 reps
RPE 9.5
4B
Leg Extension
2
8-15 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
2
Leg Press
2
8-12 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 9.5
4A
Lying Leg Curl
2
8-15 reps
RPE 9.5
4B
Leg Extension
2
8-15 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
2
Leg Press
2
8-12 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 9.5
4A
Lying Leg Curl
2
8-15 reps
RPE 9.5
4B
Leg Extension
2
8-15 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8.5
2
Leg Press
2
8-12 reps
RPE 9
3
Split Squat (Smith Machine)
2
8-12 reps
RPE 9.5
4A
Lying Leg Curl
2
8-15 reps
RPE 9.5
4B
Leg Extension
2
8-15 reps
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8.5
2
Leg Press
2
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
1
1
6-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4A
Lying Leg Curl
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8.5
2
Leg Press
2
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
1
1
6-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4A
Lying Leg Curl
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8.5
2
Leg Press
2
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
1
1
6-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4A
Lying Leg Curl
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 8.5
2
Leg Press
2
6-10 reps
RPE 9
3
Split Squat (Smith Machine)
1
1
6-10 reps
10-15 reps
RPE 9.5
RPE 9.5
4A
Lying Leg Curl
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
4B
Leg Extension
1
1
8-12 reps
12-20 reps
RPE 9.5
RPE 9.5
5
Calf Raises On Leg Press
2
15-20 reps
RPE 10
6
Cable Crunch
1
1
15-20 reps
15-20 reps
RPE 9
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
15-20 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
15-20 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
15-20 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
10-12 reps
RPE 8.5
3
Chest Press (Machine)
2
8-15 reps
RPE 9-10
4
Cable Crossover
2
15-20 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
8-10 reps
RPE 8.5
3
Chest Press (Machine)
2
8-12 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
2
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Lateral Raise (Cable)
2
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
15-20 reps
RPE 10
2
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8.5
3
Chest Press (Machine)
2
6-10 reps
RPE 9-10
4
Cable Crossover
2
12-15 reps
RPE 10
5
Seated Hammer Curl
1
1
8-12 reps
12-15 reps
RPE 10
RPE 10
6
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
7
Lateral Raise (Cable)
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-12 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
10-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-12 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
10-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-12 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
10-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
10-12 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
10-15 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
8-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
8-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
8-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
8-10 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
8-12 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
2
10-15 reps
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
8-12 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
RPE 8.5
2
Close Grip Neutral Lat Pulldown
2
6-10 reps
RPE 9-10
3
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
10-15 reps
RPE 9-10
RPE 9-10
4
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
5
Lying Tricep Extension (Barbell)
2
6-10 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
2 Sets
10-12 Reps
@7.5-8.5
2
Back Extension
2 Sets
12-20 Reps
@9
3
Single Leg Press
2 Sets
12-15 Reps
@8.5-9.5
4A
Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Seated Calf Raise
2 Sets
12-20 Reps
@10
6
Cable Crunch
2 Sets
12-20 Reps
@8.5
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8.5
2
Leg Press
2 Sets
10-15 Reps
@9
3
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
@10
4A
Lying Leg Curl
2 Sets
12-20 Reps
@9.5
4B
Leg Extension
2 Sets
12-20 Reps
@9.5
5
Calf Raises On Leg Press
2 Sets
15-20 Reps
@10
6
Cable Crunch
2 Sets
15-20 Reps
@9
Day 5
1
Face Pull
2 Sets
15-20 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
15-20 Reps
@10
5
Seated Hammer Curl
2 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
15-20 Reps
@10
Day 6
1
Bent Over Row (Barbell)
2 Sets
10-12 Reps
@8.5
2
Close Grip Neutral Lat Pulldown
2 Sets
10-15 Reps
@9-10
3
Lat Pulldown (Neutral Grip)
2 Sets
10-15 Reps
@9-10
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Lying Tricep Extension (Barbell)
2 Sets
8-12 Reps
@9-10
Day 2
1
Face Pull
2 Sets
15-20 Reps
@8.5-10
2
Bench Press (Barbell)
2 Sets
10-12 Reps
@8.5
3
Incline Chest Press (Machine)
2 Sets
8-15 Reps
@9-10
4
Cable Crossover
2 Sets
12-20 Reps
@9-10
5
Hammer Curl
2 Sets
10-15 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@8.5-9.5
Day 3
1
Pull-Up (Weighted)
2 Sets
10+ Reps
@10
2
Chest Supported Row (Dumbbell)
2 Sets
10-15 Reps
@8.5-10
3
Seated Wide-Grip Row (Cable)
2 Sets
12-15 Reps
@9.5
4
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@10