Program Description
I took Natural Hypertrophy's Program and made my own variation, obviously mine is more focused on my own goals but this one is a general approach. 2nd Day's volume was too much so I made it a bit more doable.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJan 15, 2024 10:42
- Last EditedAug 28, 2024 01:51
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 8-10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 8-10
2A
Military Press (Barbell)
3
8-12 reps
RPE 8-10
2B
Reverse Bicep Curl (EZ Bar)
3
6-12 reps
RPE 8-10
3A
Bench Press (Dumbbell)
4
8-12 reps
RPE 7-10
3B
Neck Extension
4
10-20 reps
RPE 7-10
4A
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 7-10
4B
Side Bend (Dumbbell)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
4-8 reps
RPE 7-9
1B
Standing Calf Raise
3
10-15 reps
RPE 8-10
2A
Hyperextension
3
8-12 reps
RPE 8-10
2B
Chin-Up (Weighted)
3
3-5 reps
RPE 8-10
3A
Leg Extension
4
10-15 reps
RPE 7-10
3B
Bayesian Curl
4
6-12 reps
RPE 7-10
3C
Lateral Raise (Cable)
4
10-15 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
3
6-10 reps
RPE 8-10
1B
Kroc Row
3
8-12 reps
RPE 8-10
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-10
2B
Hammer Curl
3
6-12 reps
RPE 8-10
3A
JM Press
4
8-12 reps
RPE 7-10
3B
Neck Curl
4
10-15 reps
RPE 7-10
4A
Pullover (Dumbbell)
4
8-12 reps
RPE 7-10
4B
Knee Raise (Captain's Chair)
4
8-12 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-9
1B
Seated Calf Raise
3
15-20 reps
RPE 8-10
2A
Hack Squat
3
6-10 reps
RPE 8-10
2B
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3A
Leg Curl
4
10-15 reps
RPE 7-10
3B
Preacher Curl (Barbell)
4
6-12 reps
RPE 7-10
3C
Upright Row (Barbell)
4
10-15 reps
RPE 7-10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-8 Reps
@8-10
1B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@8-10
2A
Military Press (Barbell)3 Sets
8-12 Reps
@8-10
2B
Reverse Bicep Curl (EZ Bar)3 Sets
6-12 Reps
@8-10
3A
Bench Press (Dumbbell)4 Sets
8-12 Reps
@7-10
3B
Neck Extension4 Sets
10-20 Reps
@7-10
4A
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
@7-10
4B
Side Bend (Dumbbell)4 Sets
10-15 Reps
@7-10
Day 2
1A
Squat (Barbell)3 Sets
4-8 Reps
@7-9
1B
Standing Calf Raise3 Sets
10-15 Reps
@8-10
2A
Hyperextension3 Sets
8-12 Reps
@8-10
2B
Chin-Up (Weighted)3 Sets
3-5 Reps
@8-10
3A
Leg Extension4 Sets
10-15 Reps
@7-10
3B
Bayesian Curl4 Sets
6-12 Reps
@7-10
3C
Lateral Raise (Cable)4 Sets
10-15 Reps
@7-10
Day 3
1A
Bench Press (Close Grip)3 Sets
6-10 Reps
@8-10
1B
Kroc Row3 Sets
8-12 Reps
@8-10
2A
Incline Bench Press (Barbell)3 Sets
6-10 Reps
@8-10
2B
Hammer Curl3 Sets
6-12 Reps
@8-10
3A
JM Press4 Sets
8-12 Reps
@7-10
3B
Neck Curl4 Sets
10-15 Reps
@7-10
4A
Pullover (Dumbbell)4 Sets
8-12 Reps
@7-10
4B
Knee Raise (Captain's Chair)4 Sets
8-12 Reps
@7-10
Day 4
1A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@7-9
1B
Seated Calf Raise3 Sets
15-20 Reps
@8-10
2A
Hack Squat3 Sets
6-10 Reps
@8-10
2B
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3A
Leg Curl4 Sets
10-15 Reps
@7-10
3B
Preacher Curl (Barbell)4 Sets
6-12 Reps
@7-10
3C
Upright Row (Barbell)4 Sets
10-15 Reps
@7-10