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Buff Charlie Era

by Maximus E.
1 athletes joined

Program Description

CHARLIE GETS BUFF

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2025 10:40
  • Last Edited
    Feb 14, 2025 02:48
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Shoulder Press (Machine)
3
8-12 reps
RPE 10
3
Seated Row (Cable)
3
8-12 reps
RPE 10
4
Hanging Leg Raise
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 10
5
Glute Kickback (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
4-8 reps
RPE 10
2
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
8-12 reps
RPE 10
5
Straight Leg Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
AMRAP
RPE 10
2
Chest Press (Machine)
3
4-8 reps
RPE 10
3
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
French Press
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Standing Calf Raise
3
8-12 reps
RPE 10
5
Bicep Curl (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Glute Kickback (Cable)
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 3
1
Pull-Up (Assisted)
3 Sets
AMRAP
@10
2
Chest Press (Machine)
3 Sets
4-8 Reps
@10
3
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
@10
3
Seated Row (Cable)
3 Sets
8-12 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 4
1
Hip Thrust (Dumbbell)
3 Sets
6-10 Reps
@10
2
Leg Press
3 Sets
8-12 Reps
@10
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
4
Standing Calf Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Goblet Squat
3 Sets
4-8 Reps
@10
2
Hip Thrust (Dumbbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@10
5
Glute Kickback (Cable)
3 Sets
8-12 Reps
@10