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BoostcampPNG

PLOPL

by Johnnyutah99

Program Description

To add muscle and strength

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 05, 2024 12:49
  • Last Edited
    May 07, 2024 10:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
10+ reps
RPE 9.5
2
Reverse Bicep Curl (EZ Bar)
2
10 reps
RPE 9.5
3
Dip (Weighted)
3
6-10 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 9.5
6
Reverse Abs Crunch (Bodyweight)
2
25-35 reps
RPE 9
7
Chest Fly (Cable)
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
6-12 reps
RPE 8
2
Nordic Curl
3
10-15 reps
RPE 9
3
Leg Extension
2
6-10 reps
RPE 9
4
Standing Calf Raise
2
15-20 reps
RPE 9
5
Squat (Barbell)
3
6-10 reps
RPE 9.5
6
Hip Thrust (Barbell)
2
6-10 reps
RPE 8.5
7
Hyperextension
2
6-10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
25 mins
RPE 6
2
Suitcase Carry
2
1 mins
RPE 8
3
Hanging Toes To Bar
3
6-10 reps
-
4
Copenhagen Plank
2
1 mins
RPE 8
5
Lying Rear Lateral Raise
3
6-10 reps
RPE 8
6
Shoulder Press (Plate Loaded)
2
6-10 reps
RPE 9
7
Russian Twist (Dumbbell)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
2
6-10 reps
RPE 8.5
2
Chin-Up (Weighted)
2
6-10 reps
RPE 10
3
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
4
Barbell Row
2
6-10 reps
RPE 9
5
Shrug (Dumbbell)
1
AMRAP
RPE 10
6
Dumbbell Bench Pullover
2
6-10 reps
RPE 8.5
7
Face Pull
2
6-10 reps
RPE 9
8
Bicep Curl (EZ Bar)
1
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
2
AMRAP
RPE 9
2
Nordic Curl
2
6-10 reps
RPE 9.5
3
Trap Bar Deadlift
3
6-10 reps
RPE 9
4
Goblet Squat
3
6-10 reps
RPE 8.5
5
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 9.5
6
Hip Abductor (Machine)
2
6-10 reps
RPE 9
7
Abs Crunch (Weighted)
2
20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Goblet Squat
2 Sets
6-12 Reps
@8
2
Nordic Curl
3 Sets
10-15 Reps
@9
3
Leg Extension
2 Sets
6-10 Reps
@9
4
Standing Calf Raise
2 Sets
15-20 Reps
@9
5
Squat (Barbell)
3 Sets
6-10 Reps
@9.5
6
Hip Thrust (Barbell)
2 Sets
6-10 Reps
@8.5
7
Hyperextension
2 Sets
6-10 Reps
@9.5
Day 4
1
Standing Pullover (Cable)
2 Sets
6-10 Reps
@8.5
2
Chin-Up (Weighted)
2 Sets
6-10 Reps
@10
3
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
4
Barbell Row
2 Sets
6-10 Reps
@9
5
Shrug (Dumbbell)
1 Set
AMRAP
@10
6
Dumbbell Bench Pullover
2 Sets
6-10 Reps
@8.5
7
Face Pull
2 Sets
6-10 Reps
@9
8
Bicep Curl (EZ Bar)
1 Set
AMRAP
@9.5
Day 5
1
Single Leg Hip Thrust
2 Sets
AMRAP
@9
2
Nordic Curl
2 Sets
6-10 Reps
@9.5
3
Trap Bar Deadlift
3 Sets
6-10 Reps
@9
4
Goblet Squat
3 Sets
6-10 Reps
@8.5
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Hip Abductor (Machine)
2 Sets
6-10 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
20 Reps
@9
Day 3
1
Run
1 Set
25 mins
@6
2
Suitcase Carry
2 Sets
1 mins
@8
3
Hanging Toes To Bar
3 Sets
6-10 Reps
-
4
Copenhagen Plank
2 Sets
1 mins
@8
5
Lying Rear Lateral Raise
3 Sets
6-10 Reps
@8
6
Shoulder Press (Plate Loaded)
2 Sets
6-10 Reps
@9
7
Russian Twist (Dumbbell)
2 Sets
AMRAP
-
Day 1
1
Single Arm Tricep Extension (Cable)
2 Sets
10+ Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
2 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
6-10 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
2 Sets
25-35 Reps
@9
7
Chest Fly (Cable)
2 Sets
6-10 Reps
@9.5