logo
BoostcampPNG

Dark Tetrad Super Saiyan Giga Mogger

by Hrishant A.

Program Description

sax

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 16, 2024 11:04
  • Last Edited
    May 07, 2024 10:46
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
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
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
2
Standing Calf Raise
4
15 reps
RPE 10
3
Hack Squat
2
5-10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
10-15 reps
RPE 8
5A
Leg Extension
2
8-12 reps
RPE 10
5B
Leg Curl
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8
2
Seated Dumbbell Curl
2
6-15 reps
RPE 10
3
French Press
2
10-20 reps
RPE 9
4A
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
4B
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Crunch (Weighted)
2
10-15 reps
RPE 10
6
Hanging Leg Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted ring push ups
3
8-12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
2
6-12 reps
RPE 8
3A
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
8-15 reps
RPE 10
4
Hammer Curl
3
5-10 reps
RPE 10
5A
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
RPE 10
5B
Tricep Extension (Cable)
2
6-10 reps
RPE 10
6A
Cable Crunch
2
8-15 reps
RPE 10
6B
Hanging Leg Raise
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Seated Row (Cable)
2
8-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5-8 reps
RPE 8
2
Pull-Up (Weighted)
2
5-12 reps
RPE 9
3
Seated Hamstring Curl
2
6-20 reps
RPE 10
4
Standing Calf Raise
3
6-12 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
6
Pullover (Dumbbell)
3
8-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8
2
Chin-Up (Bodyweight)
1
50-100 reps
3
Dip (Bodyweight)
1
50-100 reps
4
Tricep Extension (Cable)
2
6-10 reps
RPE 10
5
Bayesian Curl
2
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
2
Standing Calf Raise
4 Sets
15 Reps
@10
3
Hack Squat
2 Sets
5-10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-15 Reps
@8
5A
Leg Extension
2 Sets
8-12 Reps
@10
5B
Leg Curl
2 Sets
10-20 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-10 Reps
@8
2
Seated Dumbbell Curl
2 Sets
6-15 Reps
@10
3
French Press
2 Sets
10-20 Reps
@9
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@10
4B
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Crunch (Weighted)
2 Sets
10-15 Reps
@10
6
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 3
1
Weighted ring push ups
3 Sets
8-12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-12 Reps
@8
3A
Lateral Raise (Dumbbell)
2 Sets
8-15 Reps
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
8-15 Reps
@10
4
Hammer Curl
3 Sets
5-10 Reps
@10
5A
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5B
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
6A
Cable Crunch
2 Sets
8-15 Reps
@10
6B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Chin-Up (Bodyweight)
1 Set
50-100 Reps
3
Dip (Bodyweight)
1 Set
50-100 Reps
4
Tricep Extension (Cable)
2 Sets
6-10 Reps
@10
5
Bayesian Curl
2 Sets
8-12 Reps
@10
6
Pullover (Dumbbell)
3 Sets
8-20 Reps
@8
Day 4
1
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8
2
Seated Row (Cable)
2 Sets
8-12 Reps
@9
3
Seated Hamstring Curl
2 Sets
6-20 Reps
@10
4
Standing Calf Raise
3 Sets
6-12 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10