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Jakoobs splite

by Jakob P.
2 athletes joined

Program Description

Uhh it’s mine

Program Overview

  • Level
    Novice, Advanced, Beginner, Intermediate
  • Goal
    Athletics, Olympic Weightlifting, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jun 03, 2024 07:22
  • Last Edited
    Jun 19, 2024 02:30
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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
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (EZ Bar)
4
10 reps
RPE 6
2
Bench Press (Barbell)
2
3
7 reps
3 reps
RPE 6
RPE 8
3
Pec Deck (Machine)
4
8 reps
RPE 7
4
Chest Fly (Machine)
4
8 reps
RPE 7
5
Standing Pullover (Cable)
4
8 reps
RPE 6.5
6
Push Up
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 6.5
2
Face Pull
4
15 reps
RPE 6.5
3
Overhead Press (Barbell)
4
8 reps
RPE 7.5
4
Front Raise
4
10 reps
RPE 7
5
Arnold Press
4
10 reps
RPE 6.5
6
Shrug (Dumbbell)
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
15 reps
RPE 6
2
Face Pull
4
12 reps
RPE 6.5
3
Lat Pulldown
4
18 reps
RPE 7
4
High Row
4
14 reps
RPE 6.5
5
Single Arm Iso Row
4
12 reps
RPE 6.5
6
Muscle Up
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
15 reps
RPE 6
2
Tricep Rope Push Down (Cable)
4
20 reps
RPE 6.5
3
Overhead Press (Barbell)
4
10 reps
RPE 7
4
Hammer Curl
4
15 reps
RPE 7
5
Wrist Curls
4
10 reps
RPE 8
6
Dead Hang
1
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Leg Press
4
15 reps
RPE 6.5
4
Hack Squat
4
12 reps
RPE 6.5
5
Squat (Barbell)
4
5 reps
RPE 8
6
Clean Deadlift
3
1 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
15 reps
-
2
Hollow Hold
2
1 mins
-
3
Plank
2
1 mins
-
4
Side Plank
2
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pullover (EZ Bar)
4 Sets
10 Reps
@6
2
Bench Press (Barbell)
2 Sets
3 Sets
7 Reps
3 Reps
@6
@8
3
Pec Deck (Machine)
4 Sets
8 Reps
@7
4
Chest Fly (Machine)
4 Sets
8 Reps
@7
5
Standing Pullover (Cable)
4 Sets
8 Reps
@6.5
6
Push Up
1 Set
20 Reps
@10
Day 3
1
Seated Row (Cable)
4 Sets
15 Reps
@6
2
Face Pull
4 Sets
12 Reps
@6.5
3
Lat Pulldown
4 Sets
18 Reps
@7
4
High Row
4 Sets
14 Reps
@6.5
5
Single Arm Iso Row
4 Sets
12 Reps
@6.5
6
Muscle Up
1 Set
20 Reps
@10
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@6.5
2
Face Pull
4 Sets
15 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
8 Reps
@7.5
4
Front Raise
4 Sets
10 Reps
@7
5
Arnold Press
4 Sets
10 Reps
@6.5
6
Shrug (Dumbbell)
4 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (EZ Bar)
4 Sets
15 Reps
@6
2
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
@6.5
3
Overhead Press (Barbell)
4 Sets
10 Reps
@7
4
Hammer Curl
4 Sets
15 Reps
@7
5
Wrist Curls
4 Sets
10 Reps
@8
6
Dead Hang
1 Set
1 Reps
@8
Day 5
1
Leg Curl
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Leg Press
4 Sets
15 Reps
@6.5
4
Hack Squat
4 Sets
12 Reps
@6.5
5
Squat (Barbell)
4 Sets
5 Reps
@8
6
Clean Deadlift
3 Sets
1 Reps
@8
Day 6
1
Abs Crunch (Weighted)
2 Sets
15 Reps
-
2
Hollow Hold
2 Sets
1 mins
-
3
Plank
2 Sets
1 mins
-
4
Side Plank
2 Sets
1 mins
-