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Jacked Tak

by Marwan H.

Program Description

Getting Tak Jacked.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 19, 2024 07:28
  • Last Edited
    May 15, 2024 02:06
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
12-15 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press (45 Degrees)
1
2
8-10 reps
-
RPE 9
RPE 9
3
Hip Thrust Machine
1
1
12-15 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Machine)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Tricep X Pressdowns
1
1
10-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Hip Thrust Machine
1
1
10-12 reps
-
RPE 9
RPE 10
4
Standing Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Chest Fly (Cable)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
3
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
10-12 reps
-
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Machine)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Tricep X Pressdowns
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Hip Thrust Machine
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
-
-
@9
@9
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
8-10 Reps
-
@9
@9
3
Hip Thrust Machine
1 Set
1 Set
12-15 Reps
-
@9
@10
4
Standing Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
3
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
-
@9
@10