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BoostcampPNG

Gym penguin - strength and aesthetics program

by Oneza Productions
21 athletes joined

Program Description

the purpose if the program is to gain strength in important movements like squats and pullups while also sculpting the body in desired ways.

Program Overview

  • Level
    Beginner
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 30, 2023 06:13
  • Last Edited
    Feb 08, 2025 07:38
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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
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
1
8-12 reps
-
-
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
8+ reps
-
2A
Push Up
5
20+ reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
One Arm Lateral Raise (Dumbbell)
4
8-12 reps
-
3B
Dip (Assisted)
4
20+ reps
-
4A
Single Arm Row (Dumbbell)
3
8-12 reps
-
4B
Pike push up
3
20+ reps
-
5
Dead Hang
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1
5 reps
10 reps
RPE 8
RPE 6
2
Romanian Deadlift (Barbell)
2
1
5 reps
10 reps
RPE 8
RPE 6
3A
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3B
Calf Raise (Bodyweight)
3
10-15 reps
-
4A
Hamstring Curl
4
10-20 reps
-
4B
Leg Extension
4
10-20 reps
-
5
Sit Up
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
-
2A
Push Up
5 Sets
20+ Reps
-
2B
Hammer Curl
4 Sets
8-12 Reps
-
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3B
Dip (Assisted)
4 Sets
20+ Reps
-
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4B
Pike push up
3 Sets
20+ Reps
-
5
Dead Hang
3 Sets
1 mins
-
Day 4
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
-
4A
Hamstring Curl
4 Sets
10-20 Reps
-
4B
Leg Extension
4 Sets
10-20 Reps
-
5
Sit Up
4 Sets
12-15 Reps
-
Day 1
1
Chin-Up (Bodyweight)
5 Sets
8+ Reps
-
2A
Push Up
5 Sets
20+ Reps
-
2B
Hammer Curl
4 Sets
8-12 Reps
-
3A
One Arm Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
-
3B
Dip (Assisted)
4 Sets
1 Set
8-12 Reps
-
-
-
4A
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
4B
Pike push up
3 Sets
20+ Reps
-
5
Dead Hang
3 Sets
1 mins
-
Day 2
1
High Bar Squat (Barbell)
3 Sets
1 Set
5 Reps
10 Reps
@8
@6
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
5 Reps
10 Reps
@8
@6
3A
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3B
Calf Raise (Bodyweight)
3 Sets
10-15 Reps
-
4A
Hamstring Curl
4 Sets
10-20 Reps
-
4B
Leg Extension
4 Sets
10-20 Reps
-
5
Sit Up
4 Sets
12-15 Reps
-