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by Eric N.
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Program Description

get muscles

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 04, 2024 10:24
  • Last Edited
    Aug 26, 2024 01:43
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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 (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12-15 reps
2
Incline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
3
12-15 reps
4
Shoulder Press (Machine)
3
8-12 reps
5
Lateral Raise (Cable)
4
8-12 reps
6
Overhead Tricep Extension (Cable)
4
8-12 reps
7
Seated Dip (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
2
Seated Row (Cable)
3
12-15 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Rear Delt Fly (Machine)
3
8-12 reps
5
Bicep Curl (Machine)
4
8-12 reps
6
Bicep Curl (Cable)
3
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
2
Leg Press (45 Degrees)
4
8-12 reps
3
Leg Curl
3
8-12 reps
4
Lying Leg Curl
3
12-15 reps
5
Leg Extension
3
8-12 reps
6
Standing Calf Raise
4
12-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
1
8-12 reps
12-15 reps
2
Lat Pulldown
3
1
8-12 reps
12-15 reps
3
Incline Bench Press (Barbell)
3
8-12 reps
4
Seated Row (Cable)
3
8-12 reps
5
Shoulder Press (Machine)
3
1
12-15 reps
12-15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8-12 reps
2
Bulgarian Split Squat (Dumbbell)
3
12-15 reps
3
Leg Extension
2
1
8-12 reps
8-12 reps
RPE 10
4
Hip Adductor (Machine)
3
12-15 reps
5
Hip Abductor (Machine)
3
12-15 reps
6
Standing Calf Raise
4
12-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
12-15 Reps
2
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
3 Sets
12-15 Reps
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
7
Seated Dip (Machine)
3 Sets
8-12 Reps
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
12-15 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Machine)
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
12-15 Reps
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
2
Leg Press (45 Degrees)
4 Sets
8-12 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Lying Leg Curl
3 Sets
12-15 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
4 Sets
8-12 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12-15 Reps
3
Leg Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@10
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
5
Hip Abductor (Machine)
3 Sets
12-15 Reps
6
Standing Calf Raise
4 Sets
12-15 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
12-15 Reps
2
Lat Pulldown
3 Sets
1 Set
8-12 Reps
12-15 Reps
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Shoulder Press (Machine)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@10