logo
BoostcampPNG

Only for chad

by Park K.
4 athletes joined

Program Description

Just make strength and some of muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 11, 2024 03:21
  • Last Edited
    Jul 01, 2024 10:30
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
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 7
3
Incline Chest Press (Machine)
3
8-14 reps
RPE 7
4
Chest Supported Row (Machine)
2
12-14 reps
RPE 7
5
Wide Grip Lat Pulldown
2
12-15 reps
RPE 7
6
Lateral Raise (Cable)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 7
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Rolling Tricep Extension (Dumbbell)
2
AMRAP
RPE 8
8
Bench Press (Close Grip)
2
AMRAP
RPE 8
9
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12-15 reps
RPE 7
2
Seated Hamstring Curl
2
12-15 reps
RPE 7
3
Leg Press
4
8-14 reps
RPE 7
4
Leg Extension
2
12-15 reps
RPE 7
5
Sissy Squat
2
12-20 reps
RPE 8
6
Seated Calf Raise
3
10-20 reps
RPE 9
7
Tricep Pushdown (Cable)
2
8-14 reps
RPE 7
8
AD Press
2
8-14 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
3
Bench Press (Close Grip)
2
8-12 reps
RPE 7
4
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
6
Reverse Pec Deck
3
14-18 reps
RPE 7
7
Seated Dumbbell Curl
3
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
10-14 reps
RPE 7
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 7
4
Reverse Pec Deck
3
14-18 reps
RPE 7
5
Seated Dumbbell Curl
3
8-12 reps
RPE 7
6
Bench Press (Close Grip)
2
8-12 reps
RPE 7
7
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 7
8
Sit Up
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
15-20 reps
RPE 7
2
Lying Leg Curl
2
12-18 reps
RPE 7
3
Stiff Leg Deadlift
4
8-12 reps
RPE 7
4
Leg Press
1
2
6-10 reps
8-14 reps
RPE 7
RPE 7
5
Preacher Curl (Dumbbell)
2
8-14 reps
RPE 7
6
Shrug (Barbell)
2
8-12 reps
RPE 7
7
Seated Calf Raise
4
10-20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Rolling Tricep Extension (Dumbbell)
2 Sets
AMRAP
@8
8
Bench Press (Close Grip)
2 Sets
AMRAP
@8
9
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
3
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
6
Reverse Pec Deck
3 Sets
14-18 Reps
@7
7
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9