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BoostcampPNG

Spring Bulk

by Connor P.
1 athletes joined

Program Description

5 day per week bodybuilding split.

Program Overview

  • Level
    Advanced, Intermediate, Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 08, 2024 10:40
  • Last Edited
    Jul 29, 2024 04:27

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
6-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
6-12 reps
RPE 9
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension - Single Leg
3
8-10 reps
RPE 9.5
5
Leg Extension
3
10-15 reps
RPE 10
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 10
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Seated Calf Raise
4
6-10 reps
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-12 reps
RPE 9.5
2
Chest Fly (Cable)
4
10-15 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
4
Tricep Pressdown (V-bar)
3
8-12 reps
RPE 9.5
5
Skull Crusher (EZ Bar)
3
8-12 reps
RPE 9.5
6
Ab Wheel
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 9.5
2
Seated Row (Cable)
3
8-10 reps
RPE 9.5
3
Pull-Up (Bodyweight)
3
6-15 reps
RPE 10
4
Seated Back Fly (Dumbbell)
3
10-20 reps
RPE 9.5
5
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9.5
6
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9.5
7
Decline Sit-up
3
10-30 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
2
Squat (Barbell)
3
6-12 reps
RPE 9.5
3
Box Jump
3
6 reps
RPE 8
4
Leg Extension
3
10-20 reps
RPE 9.5
5
Hamstring Curl
3
12-15 reps
RPE 9.5
6A
Hip Adductor (Machine)
3
8-12 reps
RPE 9.5
6B
Hip Abductor (Machine)
3
8-12 reps
RPE 9.5
7
Seated Calf Raise
4
6-12 reps
RPE 9.5
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 9.5
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
8-12 reps
RPE 9.5
2
Chest Press (Machine)
3
10-12 reps
RPE 9.5
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Slight Incline Fly Press (Dumbbell)
3
8-12 reps
RPE 9.5
5
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 9.5
6
Bicep Curl (Machine)
3
8-12 reps
RPE 9.5
7
Seated Dip (Machine)
3
8-15 reps
RPE 9.5
8
Ab Wheel
3
10-30 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 2
1
Chest Press (Machine)
4 Sets
8-12 Reps
@9.5
2
Chest Fly (Cable)
4 Sets
10-15 Reps
@9.5
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9.5
4
Tricep Pressdown (V-bar)
3 Sets
8-12 Reps
@9.5
5
Skull Crusher (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Ab Wheel
3 Sets
10-30 Reps
@9.5
Day 1
1
Hamstring Curl
3 Sets
6-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-12 Reps
@9
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension - Single Leg
3 Sets
8-10 Reps
@9.5
5
Leg Extension
3 Sets
10-15 Reps
@10
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Seated Calf Raise
4 Sets
6-10 Reps
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 4
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
2
Squat (Barbell)
3 Sets
6-12 Reps
@9.5
3
Box Jump
3 Sets
6 Reps
@8
4
Leg Extension
3 Sets
10-20 Reps
@9.5
5
Hamstring Curl
3 Sets
12-15 Reps
@9.5
6A
Hip Adductor (Machine)
3 Sets
8-12 Reps
@9.5
6B
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Calf Raise
4 Sets
6-12 Reps
@9.5
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@9.5
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@9.5
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9.5
3
Pull-Up (Bodyweight)
3 Sets
6-15 Reps
@10
4
Seated Back Fly (Dumbbell)
3 Sets
10-20 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
6
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@9.5
7
Decline Sit-up
3 Sets
10-30 Reps
@9.5
Day 5
1
Underhand Lat Pulldown
3 Sets
8-12 Reps
@9.5
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
4
Slight Incline Fly Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
5
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@9.5
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9.5
7
Seated Dip (Machine)
3 Sets
8-15 Reps
@9.5
8
Ab Wheel
3 Sets
10-30 Reps
@9.5