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BoostcampPNG

Back to the grind

by Michal P.

Program Description

Recovery program from injuries or absent from the gym. Mainly Bodybuilding program but could be run as powerbuilding with some modification. Typical double progression and dynamic double progression. Nothing fancy it's supposed to be easier at the start than volume will gradually increase on major compounds. The focus of the program is to get used to lifting weights.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2024 03:08
  • Last Edited
    Sep 15, 2024 11:09
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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)
2
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
6
Face Away Cable Curl
2
5-10 reps
RPE 9-10
7
Hammer Curl
2
5-10 reps
RPE 9-10
8
Skull Crusher (Dumbbell)
2
5-12 reps
RPE 9-10
9
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
6
Face Away Cable Curl
2
5-10 reps
RPE 9-10
7
Hammer Curl
2
5-10 reps
RPE 9-10
8
Skull Crusher (Dumbbell)
2
5-12 reps
RPE 9-10
9
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
2
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
2
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
2
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
3
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
3
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
4
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
4
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
4
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
4
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
4
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
4
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 8-10
2
Wide Grip Lat Pulldown
2
5-10 reps
RPE 9-10
3
Shoulder Press (Plate Loaded)
2
5-10 reps
RPE 9-10
4
Chest Supported Row (Machine)
2
5-10 reps
RPE 9-10
5
V-Handle Tricep Pushdown (Cable)
4
5-10 reps
RPE 9-10
6
Skull Crusher (Dumbbell)
4
5-12 reps
RPE 9-10
7A
Rear Delt Fly (Cable)
2
5-10 reps
RPE 9-10
7B
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
8
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7A
One Arm Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
7B
Rear Delt Fly (Cable)
2
5-15 reps
RPE 9-10
8
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
RPE 8-10
2
Single Leg Hyperextension
2
5-12 reps
RPE 9-10
3
Single Leg Press
2
5-10 reps
RPE 8-10
4
Straight Leg Calf Raise
3
5-10 reps
RPE 10
5
Single Leg Extension
3
5-10 reps
RPE 9-10
6
Leg Curl
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
2
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
2
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
3
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
4
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
4
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
4
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
4
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
4
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
4
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-10 reps
RPE 9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2
5-10 reps
RPE 9-10
3
Lateral Raise (Cable)
2
5-10 reps
RPE 9-10
4
Chest Fly (Machine)
3
5-10 reps
RPE 9-10
5
Bicep Curl (EZ Bar)
4
5-10 reps
RPE 9-10
6
Preacher Curl (EZ Bar)
4
5-10 reps
RPE 9-10
7
Leg Raise (Captain's Chair)
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
2
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
2
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
2
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
2
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
2
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
2
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
2
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
2
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
3
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
3
5-10 reps
RPE 9-10
5
Single Arm Pushdown
3
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
3
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
3
5-10 reps
RPE 9-10
5
Single Arm Pushdown
3
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
3
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
3
5-10 reps
RPE 9-10
5
Single Arm Pushdown
3
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
3
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
3
5-10 reps
RPE 9-10
5
Single Arm Pushdown
3
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
2
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
4
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
4
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
4
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
4
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
4
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
4
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
5-10 reps
RPE 9-10
2
Single Arm Row (Cable)
2
5-10 reps
RPE 9-10
3
Standing Pullover (Cable)
4
5-10 reps
RPE 9-10
4
JM Press (Smith Machine)
2
5-10 reps
RPE 9-10
5
Single Arm Pushdown
4
5-10 reps
RPE 9-10
6
Rear Delt Fly (Machine)
4
5-10 reps
RPE 9-10
7
Cable Crunch
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
3
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
3
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
3
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
3
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
4
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
4
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
4
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
4
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
3
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
5
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
1
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
5
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
1
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
5
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
1
0.5-2 mins
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Good Morning
4
5-10 reps
RPE 8-10
2
Leg Press
2
5-10 reps
RPE 8-10
3
Straight Leg Calf Raise
3
5-10 reps
RPE 10
4
Leg Curl
5
5-10 reps
RPE 9-10
5
Single Leg Extension
2
5-10 reps
RPE 9-10
6
Hip Adductor (Machine)
3
5-15 reps
RPE 9-10
7
Plank (Weighted)
1
0.5-2 mins
RPE 8-10
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@9-10
2
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
5-10 Reps
@9-10
3
Lateral Raise (Cable)
2 Sets
5-10 Reps
@9-10
4
Chest Fly (Machine)
3 Sets
5-10 Reps
@9-10
5
Bicep Curl (EZ Bar)
2 Sets
5-10 Reps
@9-10
6
Preacher Curl (EZ Bar)
2 Sets
5-10 Reps
@9-10
7
Leg Raise (Captain's Chair)
3 Sets
5-15 Reps
@10
Day 4
1
Lat Pulldown
2 Sets
5-10 Reps
@9-10
2
Single Arm Row (Cable)
2 Sets
5-10 Reps
@9-10
3
Standing Pullover (Cable)
2 Sets
5-10 Reps
@9-10
4
JM Press (Smith Machine)
2 Sets
5-10 Reps
@9-10
5
Single Arm Pushdown
2 Sets
5-10 Reps
@9-10
6
Rear Delt Fly (Machine)
2 Sets
5-10 Reps
@9-10
7
Cable Crunch
3 Sets
5-15 Reps
@10
Day 5
1
Good Morning
2 Sets
5-10 Reps
@8-10
2
Leg Press
2 Sets
5-10 Reps
@8-10
3
Straight Leg Calf Raise
3 Sets
5-10 Reps
@10
4
Leg Curl
3 Sets
5-10 Reps
@9-10
5
Single Leg Extension
2 Sets
5-10 Reps
@9-10
6
Hip Adductor (Machine)
3 Sets
5-15 Reps
@9-10
7
Plank (Weighted)
3 Sets
0.5-2 mins
@8-10
Day 1
1
Bench Press (Barbell)
2 Sets
5-10 Reps
@8-10
2
Wide Grip Lat Pulldown
2 Sets
5-10 Reps
@9-10
3
Shoulder Press (Plate Loaded)
2 Sets
5-10 Reps
@9-10
4
Chest Supported Row (Machine)
2 Sets
5-10 Reps
@9-10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
5-10 Reps
@9-10
6
Face Away Cable Curl
2 Sets
5-10 Reps
@9-10
7
Hammer Curl
2 Sets
5-10 Reps
@9-10
8
Skull Crusher (Dumbbell)
2 Sets
5-12 Reps
@9-10
9
Leg Raise (Captain's Chair)
3 Sets
5-15 Reps
@9-10
Day 2
1
Hack Squat
2 Sets
5-10 Reps
@8-10
2
Single Leg Hyperextension
2 Sets
5-12 Reps
@9-10
3
Single Leg Press
2 Sets
5-10 Reps
@8-10
4
Straight Leg Calf Raise
3 Sets
5-10 Reps
@10
5
Single Leg Extension
3 Sets
5-10 Reps
@9-10
6
Leg Curl
2 Sets
5-10 Reps
@9-10
7A
One Arm Lateral Raise (Cable)
2 Sets
5-10 Reps
@9-10
7B
Rear Delt Fly (Cable)
2 Sets
5-15 Reps
@9-10
8
Cable Crunch
3 Sets
5-15 Reps
@10