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The Focal 4 - Upper/Lower Hypertrophy Program

by Robert M.

Program Description

This program is aimed to improve chest, back, quads, and hamstrings. Each focal point for the specific day will be prioritized by being first in the session with 2 separate exercise variations for that muscle using stable and progress-able movements. The program can be modified for any 4 muscle groups you’d like to improve.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 26, 2025 02:34
  • Last Edited
    Feb 28, 2025 01:27
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Incline Press
2
3-5 reps
RPE 9
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Seated Row (Cable)
2
4-8 reps
RPE 9
4
Lateral Raise (Machine)
2
4-8 reps
RPE 9
5
Tricep Extension (Cable)
2
6 reps
RPE 9
6
Alternating Dumbbell Curl
2
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
4-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
6-10 reps
RPE 9
3
Seated Hamstring Curl
2
4-8 reps
RPE 9
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
2
5-8 reps
RPE 9
4
Chest Supported Lateral Raise
2
6 reps
RPE 9
5
Hammer Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
6 reps
6 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
4-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
3-5 reps
RPE 9
3
Leg Extension
2
6 reps
RPE 10
4
Straight Leg Calf Raise
2
5 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Leg Extension
3 Sets
4-8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@9
3
Seated Hamstring Curl
2 Sets
4-8 Reps
@9
4
Straight Leg Calf Raise
2 Sets
5 Reps
@10
Day 4
1
Seated Hamstring Curl
3 Sets
4-8 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
3-5 Reps
@9
3
Leg Extension
2 Sets
6 Reps
@10
4
Straight Leg Calf Raise
2 Sets
5 Reps
@10
Day 3
1
Chin-Up (Weighted)
3 Sets
3-5 Reps
@9
2
Chest Supported Row (Dumbbell)
3 Sets
6-10 Reps
@9
3
Chest Press (Machine)
2 Sets
5-8 Reps
@9
4
Chest Supported Lateral Raise
2 Sets
6 Reps
@9
5
Hammer Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Tricep Extension (Cable)
1 Set
1 Set
6 Reps
6 Reps
@9
@10
Day 1
1
Smith Machine Incline Press
2 Sets
3-5 Reps
@9
2
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
3
Seated Row (Cable)
2 Sets
4-8 Reps
@9
4
Lateral Raise (Machine)
2 Sets
4-8 Reps
@9
5
Tricep Extension (Cable)
2 Sets
6 Reps
@9
6
Alternating Dumbbell Curl
2 Sets
6 Reps
@9