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Asta Black clover Workout

by Esca
41 athletes joined
5.0
(1 rating)

Program Description

Its a mix of Strenght and Endurance workout style . My personal View of asta's workout in a gym environment .

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 04:48
  • Last Edited
    Feb 07, 2025 12:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Bent Over Row (Barbell, Paused)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Seated Military Press (Smith Machine)
3
10 reps
RPE 8
4
Chest Supported Row (Machine)
3
10 reps
RPE 8
5
Pull-Up (Weighted)
2
8 reps
RPE 8
6
Dip (Weighted)
2
10 reps
RPE 8
7
Bicep Curl (Barbell)
2
12 reps
RPE 8
8
Abs Crunch (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
5 reps
3 reps
1 reps
RPE 7
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Hack Squat Front
2
8 reps
RPE 8
5
Seated Calf Raise
3
12 reps
RPE 9
6
Leg Raise (Captain's Chair)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 9
2
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Incline Chest Press (Machine)
2
15 reps
RPE 9
4
Lat Pulldown
2
15 reps
RPE 9
5
Shoulder Press (Machine)
2
15 reps
RPE 9
6
Chest Fly (Machine)
2
15 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
8
Tricep Pushdown (Cable)
3
15 reps
RPE 7
9
Bicep Curl (Machine)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 9
2
Leg Press
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Leg Curl
2
15 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 9
6
Back Extension
2
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@8
2
Bent Over Row (Barbell, Paused)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Seated Military Press (Smith Machine)
3 Sets
10 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
5
Pull-Up (Weighted)
2 Sets
8 Reps
@8
6
Dip (Weighted)
2 Sets
10 Reps
@8
7
Bicep Curl (Barbell)
2 Sets
12 Reps
@8
8
Abs Crunch (Machine)
2 Sets
10 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
@7
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Hack Squat Front
2 Sets
8 Reps
@8
5
Seated Calf Raise
3 Sets
12 Reps
@9
6
Leg Raise (Captain's Chair)
2 Sets
10 Reps
@8
Day 3
1
Chest Press (Machine)
3 Sets
10 Reps
@9
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
3
Incline Chest Press (Machine)
2 Sets
15 Reps
@9
4
Lat Pulldown
2 Sets
15 Reps
@9
5
Shoulder Press (Machine)
2 Sets
15 Reps
@9
6
Chest Fly (Machine)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
15 Reps
@7
9
Bicep Curl (Machine)
3 Sets
15 Reps
@7
Day 4
1
Hack Squat
4 Sets
10 Reps
@9
2
Leg Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
3
Leg Extension
2 Sets
10 Reps
@9
4
Leg Curl
2 Sets
15 Reps
@9
5
Standing Calf Raise
2 Sets
15 Reps
@9
6
Back Extension
2 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@7