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Karatzas Brutal workout 

by Dimitrios Karatzas
10 athletes joined

Program Description

The aim of this program is to workout the muscle two times per week , as a result of this you will see the muscles to become a lot bigger.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 08, 2024 09:23
  • Last Edited
    Sep 01, 2024 11:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Hack Squat
3
16+ reps
RPE 9
3
Leg Extension
3
12-14 reps
RPE 9
4
Leg Curl
3
16+ reps
RPE 10
5
Leg Press
3
16+ reps
RPE 9
6
Standing Calf Raise
3
20+ reps
RPE 10
7
Seated Calf Raise
3
12 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
3
12 reps
RPE 9.5
3
Cable Crossover
3
16+ reps
RPE 10
4
Chest Fly (Machine)
3
12 reps
RPE 8.5
5
Shoulder Press (Machine)
2
16+ reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
7
Upright Row (Dumbbell)
2
12 reps
RPE 10
8
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
9
Reverse Pec Deck
2
16+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
10-12 reps
RPE 9.5
RPE 9.5
3
T-Bar Row
3
8-10 reps
RPE 9
4
Face Pull
3
16+ reps
RPE 10
5
Bicep Curl (Barbell)
3
10 reps
RPE 9
6
Hammer Curl
3
10 reps
RPE 9
7
Spider Curl
3
12+ reps
RPE 10
8
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 10
9
Tricep Rope Push Down (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
3
Dip (Assisted)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
8-12 reps
RPE 9
5
Skull Crusher
3
12 reps
RPE 8.5
6
V-Handle Tricep Pushdown (Cable)
3
16+ reps
RPE 9.5
7
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
8
21s (EZ Bar)
2
7 reps
RPE 9
9
Bicep Curl (Cable)
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
2
Seated Row (Cable)
3
12 reps
RPE 9.5
3
Pull-Up (Weighted)
3
8 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
12 reps
RPE 9
5
Leg Press (45 Degrees)
3
16+ reps
RPE 10
6
Lying Leg Curl
3
10 reps
RPE 9
7
Standing Calf Raise
4
20 reps
RPE 10
8
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@9
2
Hack Squat
3 Sets
16+ Reps
@9
3
Leg Extension
3 Sets
12-14 Reps
@9
4
Leg Curl
3 Sets
16+ Reps
@10
5
Leg Press
3 Sets
16+ Reps
@9
6
Standing Calf Raise
3 Sets
20+ Reps
@10
7
Seated Calf Raise
3 Sets
12 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20+ Reps
@10
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@9.5
3
Cable Crossover
3 Sets
16+ Reps
@10
4
Chest Fly (Machine)
3 Sets
12 Reps
@8.5
5
Shoulder Press (Machine)
2 Sets
16+ Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@10
7
Upright Row (Dumbbell)
2 Sets
12 Reps
@10
8
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
9
Reverse Pec Deck
2 Sets
16+ Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
3
Dip (Assisted)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
8-12 Reps
@9
5
Skull Crusher
3 Sets
12 Reps
@8.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
16+ Reps
@9.5
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@8
8
21s (EZ Bar)
2 Sets
7 Reps
@9
9
Bicep Curl (Cable)
3 Sets
12 Reps
@9.5
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
10-12 Reps
@9.5
@9.5
3
T-Bar Row
3 Sets
8-10 Reps
@9
4
Face Pull
3 Sets
16+ Reps
@10
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
6
Hammer Curl
3 Sets
10 Reps
@9
7
Spider Curl
3 Sets
12+ Reps
@10
8
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
9
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
2 Sets
1 Set
6 Reps
8 Reps
@9
@9
2
Seated Row (Cable)
3 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
3 Sets
8 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
12 Reps
@9
5
Leg Press (45 Degrees)
3 Sets
16+ Reps
@10
6
Lying Leg Curl
3 Sets
10 Reps
@9
7
Standing Calf Raise
4 Sets
20 Reps
@10
8
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10