Program Description
Moderate volume high intensity program that is flexible for 4/5 days with volume roughly equated
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 24, 2024 10:11
- Last EditedJun 06, 2024 12:04
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
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8.5
RPE 9
RPE 10
2
Hack Squat
1
1
2
6-10 reps
6-10 reps
10-15 reps
RPE 8
RPE 9
RPE 10
3
Split Squat (Dumbbell)
3
10-20 reps
RPE 10
5A
Ab Wheel
3
AMRAP
6
Leg Extension
3
8-15 reps
RPE 10
7A
Hanging Leg Raise
3
10-20 reps
RPE 10
8
Straight Leg Calf Raise
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
3-5 reps
5-10 reps
90%
75%
2A
Overhead Press (Barbell)
1
1
1
1
5-10 reps
5-10 reps
10-15 reps
10-15 reps
RPE 8
RPE 9.5
RPE 9.5
RPE 10
3
Dip (Weighted)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8
RPE 9
RPE 10
4A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
6A
Hammer Curl
3
8-12 reps
RPE 10
7
Seated Row (Cable)
1
8
Preacher Curl (Dumbbell)
3
8-15 reps
RPE 10
10A
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
11
Lu Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Leg Press
4
8-15 reps
RPE 10
4
Lat Pulldown
3
8-15 reps
RPE 10
5
Leg Extension
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
8-12 reps
RPE 10
3A
Preacher Curl (Dumbbell)
3
5-8 reps
RPE 10
4
Dip (Weighted)
2
8-12 reps
RPE 10
5A
Hanging Leg Raise
3
10-20 reps
6
Tricep Pushdown (Cable)
3
8-15 reps
7
Tricep Extension (Cable)
3
AMRAP
8
Incline Curl (Dumbbell)
3
5-15 reps
9A
Lu Raise
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
8-12 reps
RPE 10
2
Barbell Row
3
8-12 reps
3A
Incline Curl (Dumbbell)
2
5-10 reps
4A
Pullover (Dumbbell)
3
10-20 reps
5
Incline Curl (Dumbbell)
2
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8.5
@9
@10
2
Hack Squat1 Set
1 Set
2 Sets
6-10 Reps
6-10 Reps
10-15 Reps
@8
@9
@10
3
Split Squat (Dumbbell)3 Sets
10-20 Reps
@10
5A
Ab Wheel3 Sets
AMRAP
6
Leg Extension3 Sets
8-15 Reps
@10
7A
Hanging Leg Raise3 Sets
10-20 Reps
@10
8
Straight Leg Calf Raise3 Sets
10-20 Reps
@10
Day 2
1
Pull-Up (Weighted)1 Set
3 Sets
3-5 Reps
5-10 Reps
90%
75%
2A
Overhead Press (Barbell)1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
10-15 Reps
10-15 Reps
@8
@9.5
@9.5
@10
3
Dip (Weighted)1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8
@9
@10
4A
Pull-Up (Weighted)3 Sets
8-15 Reps
@10
5
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
6A
Hammer Curl3 Sets
8-12 Reps
@10
7
Seated Row (Cable)1 Set
8
Preacher Curl (Dumbbell)3 Sets
8-15 Reps
@10
10A
Tricep Extension (Dumbbell)3 Sets
8-12 Reps
@10
11
Lu Raise3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
2
Barbell Row1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
3
Leg Press4 Sets
8-15 Reps
@10
4
Lat Pulldown3 Sets
8-15 Reps
@10
5
Leg Extension3 Sets
8-15 Reps
@10
Day 4
1
Bench Press (Barbell)1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@9
@10
2
Incline Bench Press (Barbell)2 Sets
8-12 Reps
@10
3A
Preacher Curl (Dumbbell)3 Sets
5-8 Reps
@10
4
Dip (Weighted)2 Sets
8-12 Reps
@10
5A
Hanging Leg Raise3 Sets
10-20 Reps
6
Tricep Pushdown (Cable)3 Sets
8-15 Reps
7
Tricep Extension (Cable)3 Sets
AMRAP
8
Incline Curl (Dumbbell)3 Sets
5-15 Reps
9A
Lu Raise3 Sets
AMRAP
Day 5
1
Chin-Up (Weighted)3 Sets
8-12 Reps
@10
2
Barbell Row3 Sets
8-12 Reps
3A
Incline Curl (Dumbbell)2 Sets
5-10 Reps
4A
Pullover (Dumbbell)3 Sets
10-20 Reps
5
Incline Curl (Dumbbell)2 Sets
8-12 Reps