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BoostcampPNG

Pure hypertrophy pookie and booboo

by Soul
3 athletes joined

Program Description

Pure bodybuilding

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 14, 2024 11:31
  • Last Edited
    Dec 29, 2024 11:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
1
10-12 reps
10-12 reps
RPE 7
RPE 9
3
Bench Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7.5
RPE 9
4
Seated Wide-Grip Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 9
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 9
6
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Wide-Grip Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Bayesian Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Leg Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
15-20 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Squat (Smith Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Single Leg Hip Thrust
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Single Leg Hip Thrust
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bent Over Row (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Pendlay Row
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 9
4
1 Arm Lat Pullin
1
1
10-12 reps
10-12 reps
RPE 7
RPE 9
5
Reverse Pec Deck
1
1
12-15 reps
12-15 reps
RPE 7
RPE 9
6
Skull Crusher (Barbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Pendlay Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
1 Arm Lat Pullin
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Pendlay Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
1 Arm Lat Pullin
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Pendlay Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
1 Arm Lat Pullin
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
2
Pendlay Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
1 Arm Lat Pullin
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
2
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Good Morning
1
1
10-12 reps
10-122 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
2
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Good Morning
1
1
10-12 reps
10-122 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
2
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Good Morning
1
1
10-12 reps
10-122 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
2
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Good Morning
1
1
10-12 reps
10-122 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 6
RPE 7
2
Leg Press
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Barbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Good Morning
1
1
10-12 reps
10-122 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 6
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Standing Calf Raise
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 6
RPE 7
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Incline Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
7
Leg Raise (Captain's Chair)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Reverse Pec Deck
1
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Preacher Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Bicep Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
6
Push Up
2
AMRAP
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Preacher Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9
6
Push Up
2
AMRAP
RPE 10
7
Abs Crunch (Machine)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Bench Press (Dumbbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Bayesian Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 2
1
Leg Curl
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Single Leg Hip Thrust
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
4
Leg Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
15-20 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bent Over Row (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Reverse Pec Deck
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6
@7
2
Leg Press
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Lunge (Barbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Good Morning
1 Set
1 Set
10-12 Reps
10-122 Reps
@9
@10
5
Standing Calf Raise
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Hip Adductor (Machine)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Shoulder Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Reverse Pec Deck
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (EZ Bar)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Skull Crusher (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
7
Leg Raise (Captain's Chair)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10