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BoostcampPNG

Bros b4 Hoes

by Shane Morris
3 athletes joined

Program Description

Get Jacked baby! Women throw there knickers at you? Gym completed you can skip. Hypertrophy 4 day split, Brutal leg Day with optional forearm/grip work. Alt weeks 4 day Strength

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 12, 2024 03:56
  • Last Edited
    Oct 31, 2024 01:43
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
3
Incline Curl (Dumbbell)
2
6-10 reps
RPE 8-10
4
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 8
5
Seated Military Press (Smith Machine)
2
6 reps
RPE 10
6
Rear Delt Fly (Cable)
2
15-20 reps
RPE 7
7
Bicep Curl (Cable)
2
6-12 reps
RPE 8
8
Pull-Up (Assisted)
3
6-10 reps
RPE 8
9
Deadlift (Barbell)
2
1
6-10 reps
1-6 reps
RPE 6
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
69%
2
Bench Press (Barbell)
5
1 reps
74%
3
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
4
Bent Over Row (Dumbbell)
3
12 reps
RPE 6-8
5
Decline Crunch (Weighted)
3
15 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-12 reps
RPE 9
2
One Arm Bent Over Row
2
10-15 reps
RPE 8
3
Larsen Press (Barbell)
3
6-8 reps
RPE 9
4
Reverse Grip Chest
2
8-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
10-15 reps
RPE 8
6
Cable Crossover
2
10-15 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-15 reps
RPE 9
8
Overhead Press (Barbell)
3
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Paused)
3
4 reps
65%
2
Bench Press (Barbell)
3
4 reps
75%
3
Hip Thrust (Barbell)
3
10 reps
RPE 7
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
15-20 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
12-20 reps
RPE 9
4
Lu Raise
2
10-15 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
6
Rear Delt Fly (Cable)
2
15-20 reps
-
7
Seated Row (Machine)
2
8-15 reps
-
8
Barbell Row
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
74%
2
Lat Pulldown
3
15 reps
7%
3
Single Arm Shoulder Press
3
12 reps
RPE 7
4
Single Arm Overhead Tricep Extension
3
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-10 reps
RPE 7
2
Seated Hamstring Curl
2
8-12 reps
-
3
Glute Bridge (Barbell)
2
12-20 reps
-
4
Back Extension (Weighted)
2
8-15 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
20-30 reps
-
6
Romanian Deadlift (Trap Bar)
2
8-10 reps
RPE 7
7
Squat (Barbell)
2
8-12 reps
RPE 8
8
Leg Extension
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4 reps
80%
2
Bench Press (Paused)
3
4 reps
67%
3
Leg Press
3
10 reps
RPE 7
4
Leg Extension
3
15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Hammer Curl
2 Sets
15-20 Reps
@9
2
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@9
3
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@8-10
4
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@8
5
Seated Military Press (Smith Machine)
2 Sets
6 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
@7
7
Bicep Curl (Cable)
2 Sets
6-12 Reps
@8
8
Pull-Up (Assisted)
3 Sets
6-10 Reps
@8
9
Deadlift (Barbell)
2 Sets
1 Set
6-10 Reps
1-6 Reps
@6
@10
Day 2
1
Bench Press (Barbell)
2 Sets
8-12 Reps
@9
2
One Arm Bent Over Row
2 Sets
10-15 Reps
@8
3
Larsen Press (Barbell)
3 Sets
6-8 Reps
@9
4
Reverse Grip Chest
2 Sets
8-12 Reps
@8
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
6
Cable Crossover
2 Sets
10-15 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@9
8
Overhead Press (Barbell)
3 Sets
5 Reps
@10
Day 3
1
Hammer Curl
2 Sets
15-20 Reps
@9
2
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@9
4
Lu Raise
2 Sets
10-15 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
6
Rear Delt Fly (Cable)
2 Sets
15-20 Reps
-
7
Seated Row (Machine)
2 Sets
8-15 Reps
-
8
Barbell Row
3 Sets
5 Reps
@10
Day 4
1
Squat (Smith Machine)
3 Sets
5-10 Reps
@7
2
Seated Hamstring Curl
2 Sets
8-12 Reps
-
3
Glute Bridge (Barbell)
2 Sets
12-20 Reps
-
4
Back Extension (Weighted)
2 Sets
8-15 Reps
@8
5
Walking Lunge (Dumbbell)
2 Sets
20-30 Reps
-
6
Romanian Deadlift (Trap Bar)
2 Sets
8-10 Reps
@7
7
Squat (Barbell)
2 Sets
8-12 Reps
@8
8
Leg Extension
2 Sets
15-20 Reps
-