logo
BoostcampPNG

Mauis 4 day version on kong savage strength

by Maui H.
4 athletes joined

Program Description

Build a large amount of size and strength in muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 26, 2024 11:31
  • Last Edited
    Feb 18, 2025 02:56
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
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
Seated Military Press (Smith Machine)
2
12-15 reps
RPE 7
2
Lateral Raise (Cable)
2
12-15 reps
RPE 7
3
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 7
4
Dip (Assisted)
2
12-15 reps
RPE 7
5
Bench Press (Close Grip)
2
12-15 reps
RPE 7
6
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
7
Bicep Curl (Barbell)
2
12-15 reps
RPE 7
8
Hammer Curl
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
12-15 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4
Dip (Assisted)
3
12-15 reps
RPE 8
5
Bench Press (Close Grip)
3
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
12-15 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
4
Dip (Assisted)
3
12-15 reps
RPE 8
5
Bench Press (Close Grip)
4
12-15 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
7
Bicep Curl (Barbell)
3
12-15 reps
RPE 8
8
Hammer Curl
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
4
12-15 reps
RPE 9
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
4
Dip (Assisted)
3
12-15 reps
RPE 9
5
Bench Press (Close Grip)
4
12-15 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
12-15 reps
RPE 9
8
Hammer Curl
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
RPE 7
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Chest Supported Row (Dumbbell)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
V-Handle Tricep Pushdown (Cable)
3
1
12 reps
RPE 8
-
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5
Lat Pulldown
4
12 reps
RPE 8
6
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
Lat Pulldown
4
12 reps
RPE 9
6
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 7
RPE 7
RPE 7
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Cable Low Row
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Cable Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
5
Cable Low Row
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Seated Military Press (Smith Machine)
1
1
2
5 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
3
Dip (Assisted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Cable Low Row
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
15-20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
12-15 reps
RPE 7
3
Leg Press
2
12-15 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Chest Supported Row (Dumbbell)
2
12-15 reps
RPE 7
6
Lat Pulldown
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
1
15-20 reps
-
RPE 8
-
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15-20 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 8
3
Leg Press
3
12-15 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8
6
Lat Pulldown
4
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
4
15-20 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 9
3
Leg Press
3
12-15 reps
RPE 9
4
Leg Extension
3
12-15 reps
RPE 9
5
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 9
6
Lat Pulldown
4
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Hack Squat
3
12 reps
RPE 7
5
Hamstring Curl
3
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Extension
3
12 reps
RPE 8
3
Back Extension
3
12 reps
RPE 8
4
Hack Squat
3
12 reps
RPE 8
5
Hamstring Curl
3
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Hack Squat
4
12 reps
RPE 8
5
Hamstring Curl
4
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Leg Extension
4
12 reps
RPE 9
3
Back Extension
4
12 reps
RPE 9
4
Hack Squat
4
12 reps
RPE 9
5
Hamstring Curl
4
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Back Extension
3
12 reps
RPE 7
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 7
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Back Extension
3
12 reps
RPE 8
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Back Extension
3
12 reps
RPE 8
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Back Extension
3
12 reps
RPE 9
4
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 9
5
Barbell Row
1
1
1
1
5 reps
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
2
12-15 reps
RPE 7
2
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 7
4
Front Raise
2
12-15 reps
RPE 7
5
Upright Row (Barbell)
2
12-15 reps
RPE 7
6
Incline Bench Press (Dumbbell)
2
12-15 reps
RPE 7
7
Bench Press (Barbell)
2
12-15 reps
RPE 7
8
Pec Deck (Machine)
2
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
12-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Front Raise
3
12-15 reps
RPE 8
5
Upright Row (Barbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
7
Bench Press (Barbell)
3
12-15 reps
RPE 8
8
Pec Deck (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
12-15 reps
RPE 8
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
4
Front Raise
4
12-15 reps
RPE 8
5
Upright Row (Barbell)
3
12-15 reps
RPE 8
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 8
7
Bench Press (Barbell)
3
12-15 reps
RPE 8
8
Pec Deck (Machine)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
4
12-15 reps
RPE 9
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 9
3
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
4
Front Raise
4
12-15 reps
RPE 9
5
Upright Row (Barbell)
3
12-15 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
12-15 reps
RPE 9
7
Bench Press (Barbell)
3
12-15 reps
RPE 9
8
Pec Deck (Machine)
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Pec Fly (Dumbbell)
3
12 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
3
Chest Press (Machine)
3
12 reps
RPE 7
4
Pec Fly (Dumbbell)
3
12 reps
RPE 7
5
Seated Dip (Machine)
3
12 reps
RPE 7
6
Overhead Extension (EZ Bar)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
3
Chest Press (Machine)
4
12 reps
RPE 8
4
Pec Fly (Dumbbell)
4
12 reps
RPE 8
5
Seated Dip (Machine)
4
12 reps
RPE 8
6
Overhead Extension (EZ Bar)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3
Chest Press (Machine)
4
12 reps
RPE 9
4
Pec Fly (Dumbbell)
4
12 reps
RPE 9
5
Seated Dip (Machine)
4
12 reps
RPE 9
6
Overhead Extension (EZ Bar)
4
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Spoto Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-15 reps
RPE 7
2
Squat (Barbell)
2
12-15 reps
RPE 7
3
Back Extension
2
12-15 reps
RPE 7
4
Single Leg Press
2
12-15 reps
RPE 7
5
Seated Hamstring Curl
2
12-15 reps
RPE 7
6
Lat Pulldown
2
12-15 reps
RPE 7
7
Preacher Curl (EZ Bar)
2
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 8
2
Squat (Barbell)
3
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Single Leg Press
3
12-15 reps
RPE 8
5
Seated Hamstring Curl
3
12-15 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 8
2
Squat (Barbell)
4
12-15 reps
RPE 8
3
Back Extension
3
12-15 reps
RPE 8
4
Single Leg Press
3
12-15 reps
RPE 8
5
Seated Hamstring Curl
4
12-15 reps
RPE 8
6
Lat Pulldown
3
12-15 reps
RPE 8
7
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Squat (Barbell)
4
12-15 reps
RPE 9
3
Back Extension
3
12-15 reps
RPE 9
4
Single Leg Press
3
12-15 reps
RPE 9
5
Seated Hamstring Curl
4
12-15 reps
RPE 9
6
Lat Pulldown
3
12-15 reps
RPE 9
7
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat
3
12 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 7
4
Back Extension
3
12 reps
RPE 7
5
Lat Pulldown
3
12 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4
Back Extension
4
12 reps
RPE 8
5
Lat Pulldown
4
12 reps
RPE 8
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Hack Squat
4
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 9
4
Back Extension
4
12 reps
RPE 9
5
Lat Pulldown
4
12 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
3
8 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Seated Military Press (Smith Machine)
2 Sets
12-15 Reps
@7
2
Lateral Raise (Cable)
2 Sets
12-15 Reps
@7
3
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@7
4
Dip (Assisted)
2 Sets
12-15 Reps
@7
5
Bench Press (Close Grip)
2 Sets
12-15 Reps
@7
6
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@7
7
Bicep Curl (Barbell)
2 Sets
12-15 Reps
@7
8
Hammer Curl
2 Sets
12-15 Reps
@7
Day 2
1
Seated Hamstring Curl
2 Sets
15-20 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
12-15 Reps
@7
3
Leg Press
2 Sets
12-15 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Chest Supported Row (Dumbbell)
2 Sets
12-15 Reps
@7
6
Lat Pulldown
2 Sets
12-15 Reps
@7
Day 3
1
JM Press (Smith Machine)
2 Sets
12-15 Reps
@7
2
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@7
4
Front Raise
2 Sets
12-15 Reps
@7
5
Upright Row (Barbell)
2 Sets
12-15 Reps
@7
6
Incline Bench Press (Dumbbell)
2 Sets
12-15 Reps
@7
7
Bench Press (Barbell)
2 Sets
12-15 Reps
@7
8
Pec Deck (Machine)
2 Sets
12-15 Reps
@7
Day 4
1
Leg Extension
2 Sets
12-15 Reps
@7
2
Squat (Barbell)
2 Sets
12-15 Reps
@7
3
Back Extension
2 Sets
12-15 Reps
@7
4
Single Leg Press
2 Sets
12-15 Reps
@7
5
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
6
Lat Pulldown
2 Sets
12-15 Reps
@7
7
Preacher Curl (EZ Bar)
2 Sets
12-15 Reps
@7