logo
BoostcampPNG

Champion of The Fiery Skies

by Vaden .
1 athletes joined
5.0
(1 rating)

Program Description

This program is designed to develop muscular hypertrophy, absolute and explosive strength along with stability and balance.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerlifting, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 23, 2024 04:09
  • Last Edited
    Dec 29, 2024 04:38
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 8
3
Leg Extension
3
10 reps
RPE 7
4
Leg Curl
2
8-12 reps
RPE 7.5
5
Good Morning
2
8-12 reps
RPE 7
6
Seated Calf Raise
3
8-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
5-10 reps
RPE 9.5
3
Chest Fly (Machine)
3
8-15 reps
RPE 8
4
Lat Pulldown (Single Arm)
3
8-15 reps
RPE 8
5
Y Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-10 reps
RPE 9.5
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Squat (Paused)
2
5-10 reps
RPE 9
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1-3 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 9
3
Lying Leg Curl
3
5-10 reps
RPE 9.5
4
Hip Adductor (Machine)
3
10-15 reps
RPE 8
5
Reverse Nordic Curl
2
10-15 reps
RPE 8.5
6
Seated Calf Raise
3
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
5-10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9.5
3
Deficit Handstand Push Up
1
0.3-1 mins
RPE 7
4
Lateral Raise (Cable)
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-10 reps
RPE 9
2
Inverted Row
3
5-10 reps
RPE 10
3
Face Pull
3
10 reps
RPE 7
4
Bicep Curl (Cable)
3
10-15 reps
RPE 7
5
Hammer Curl
3
6-10 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Hack Squat
3 Sets
5-10 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
@8
3
Leg Extension
3 Sets
10 Reps
@7
4
Leg Curl
2 Sets
8-12 Reps
@7.5
5
Good Morning
2 Sets
8-12 Reps
@7
6
Seated Calf Raise
3 Sets
8-15 Reps
@9.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9.5
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
5-10 Reps
@9.5
4
Squat (Paused)
2 Sets
5-10 Reps
@9
5
Reverse Nordic Curl
2 Sets
10-15 Reps
@8.5
6
Seated Calf Raise
3 Sets
10-15 Reps
@8
Day 5
1
Pull-Up (Weighted)
3 Sets
5-10 Reps
@9
2
Inverted Row
3 Sets
5-10 Reps
@10
3
Face Pull
3 Sets
10 Reps
@7
4
Bicep Curl (Cable)
3 Sets
10-15 Reps
@7
5
Hammer Curl
3 Sets
6-10 Reps
@9.5
Day 4
1
Dip (Weighted)
3 Sets
5-10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
5-10 Reps
@9.5
3
Deficit Handstand Push Up
1 Set
0.3-1 mins
@7
4
Lateral Raise (Cable)
3 Sets
10 Reps
@8
5
Tricep Extension (Cable)
3 Sets
10 Reps
@8
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9.5
2
Chest Supported Row (Machine)
3 Sets
5-10 Reps
@9.5
3
Chest Fly (Machine)
3 Sets
8-15 Reps
@8
4
Lat Pulldown (Single Arm)
3 Sets
8-15 Reps
@8
5
Y Raise
3 Sets
10 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Vaden .Age 26, Man
3 days ago
5 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Fantastic. Definitely recomend