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BoostcampPNG

C.T Workout

by Matt C.

Program Description

Combine the best of both worlds to form an accessible workout that hits all muscle groups in 4 days each week. Use combination of good diet, cardio and workout for results! Feel free to join me or give feedback for improvement.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 02:06
  • Last Edited
    Nov 17, 2024 03:45
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
8
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Front Raise
3
12 reps
RPE 10
1B
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
15 reps
RPE 10
5
Concentration Curl
3
10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 10
7
Hammer Curl
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
12 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 10
3
Push Up
1
1
10 reps
15 reps
RPE 10
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Hamstring Curl
3
12 reps
RPE 10
6
Leg Extension
3
12 reps
RPE 10
7
Straight Leg Calf Raise
3
12 reps
RPE 10
8
Romanian Deadlift (Barbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
8
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2
Lat Pulldown
3
12 reps
RPE 10
3
Bench Press (Dumbbell)
3
12 reps
RPE 10
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 10
5
Hammer Curl
3
10 reps
RPE 10
6
Single Arm Overhead Tricep Extension
3
10 reps
RPE 10
7
Skull Crusher
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
6
Hamstring Curl
3
15 reps
RPE 10
7
Hanging Leg Raise
3
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Hack Squat
3 Sets
12 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@10
3
Push Up
1 Set
1 Set
10 Reps
15 Reps
@10
@10
4
Push Up
1 Set
AMRAP
@10
5
Hamstring Curl
3 Sets
12 Reps
@10
6
Leg Extension
3 Sets
12 Reps
@10
7
Straight Leg Calf Raise
3 Sets
12 Reps
@10
8
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@10
Day 4
1
Sissy Squat
3 Sets
12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@10
3
Leg Extension
3 Sets
15 Reps
@10
4
Standing Calf Raise
3 Sets
12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
6
Hamstring Curl
3 Sets
15 Reps
@10
7
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 1
1A
Seated Front Raise
3 Sets
12 Reps
@10
1B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@10
5
Concentration Curl
3 Sets
10 Reps
@10
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
@10
7
Hammer Curl
1 Set
AMRAP
@10
8
Wrist Curls
1 Set
AMRAP
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@10
2
Lat Pulldown
3 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@10
4
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@10
5
Hammer Curl
3 Sets
10 Reps
@10
6
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
@10
7
Skull Crusher
3 Sets
12 Reps
@10
8
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
9
Wrist Curls
1 Set
AMRAP
-