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BoostcampPNG

Getting thicc

by Garrett S.
2 athletes joined

Program Description

To get stwong

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Apr 03, 2024 04:55
  • Last Edited
    May 08, 2024 02:28
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
5 reps
5 reps
6 reps
5 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
8 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
3 reps
4 reps
5 reps
4 reps
RPE 9.5
RPE 9
RPE 7.5
RPE 7.5
2
Stiff Leg Deadlift
3
6 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
2 reps
RPE 9.5
RPE 9
RPE 7.5
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
2 reps
2 reps
RPE 9.5
RPE 9
RPE 7.5
2
Stiff Leg Deadlift
3
5 reps
RPE 7
3
Back Extension (Weighted)
1
2
6 reps
6 reps
RPE 8.5
RPE 9.5
4
Lying Leg Curl
3
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
4 reps
5 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9.5
RPE 9
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
3 reps
3 reps
5 reps
4 reps
RPE 9
RPE 8
RPE 8
RPE 8
2
Bench Press (Close Grip)
1
1
4 reps
6 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 9.5
RPE 9
RPE 9
2
Bench Press (Close Grip)
1
1
3 reps
5 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
2 reps
3 reps
RPE 9.5
RPE 9
RPE 9
2
Bench Press (Close Grip)
1
1
3 reps
5 reps
RPE 9
RPE 8.5
3
Shrug (Barbell)
3
6 reps
RPE 9
4
Face Pull
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
5 reps
5 reps
RPE 9
RPE 8.5
2
Squat (Barbell)
3
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
4 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
4 reps
RPE 9
2
Squat (Barbell)
2
6-8 reps
RPE 8.5
3
Hip Adductor (Machine)
2
6 reps
RPE 9.5
4
Hip Abductor (Machine)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9.5
RPE 9
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2 reps
RPE 9
2
Overhead Press (Barbell)
1
1
1
3 reps
4 reps
5 reps
RPE 8.5
RPE 8.5
RPE 8.5
3
Pull-Up (Weighted)
3
8 reps
RPE 7.5
4
Chest Supported Row (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
4 reps
5 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
3 reps
4 reps
5 reps
RPE 9.5
RPE 8.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
3 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2 reps
3 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
6 reps
RPE 8.5
3
Leg Extension
3
10 reps
RPE 8
4
Standing Calf Raise
2
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 5
1
Squat (Barbell)
2 Sets
2 Sets
4 Reps
5 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
6 Reps
@8.5
3
Leg Extension
3 Sets
10 Reps
@8
4
Standing Calf Raise
2 Sets
10 Reps
@9
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
5 Reps
@9.5
@9
@7.5
@7.5
2
Stiff Leg Deadlift
3 Sets
8 Reps
@7
3
Back Extension (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@8.5
@9.5
4
Lying Leg Curl
3 Sets
8 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
@9.5
@9
@8.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@7.5
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8.5
@9
Day 3
1
Box Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9.5
@9
@8.5
3
Hip Adductor (Machine)
2 Sets
6 Reps
@9.5
4
Hip Abductor (Machine)
2 Sets
6 Reps
@9.5
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
5 Reps
6 Reps
6 Reps
@9.5
@9
@8.5
@8
2
Bench Press (Close Grip)
1 Set
1 Set
4 Reps
6 Reps
@9.5
@9
3
Shrug (Barbell)
3 Sets
6 Reps
@9
4
Face Pull
3 Sets
10 Reps
@7