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Program Description

Lift

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 28, 2024 05:04
  • Last Edited
    Feb 18, 2025 03:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
4
RPE 10
5
Incline Fly
2
RPE 10
6
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2A
Pull-Up (Weighted)
4
RPE 10
3
Chest Press (Machine)
2
RPE 10
4A
Bent Over Machine Row
2
RPE 10
5
Lat Pulldown
2
RPE 10
6
Incline Fly
2
RPE 10
7
Standing Pullover (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Shoulder Press (Machine)
2
RPE 10
2
Rear Delt Fly (Cable)
4
RPE 10
3
Partial Lateral Raise (Cable)
1
RPE 10
4
Lying Side Lateral Raise
2
RPE 10
5
Lateral Raise (Cable)
2
RPE 10
6
Front Raise
1
RPE 10
7
Lateral Raise (Dumbbell)
4
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
4
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
2
RPE 10
6
Tricep Extension (Cable)
2
RPE 10
7A
Overhead Tricep Extension (Cable)
2
RPE 10
8
Hammer Curl
3
RPE 10
9
Pronation Curl
1
RPE 10
10
Chin-Up (Weighted)
1
RPE 10
11
Push Up
2
RPE 10
12
Dip (Bodyweight)
1
RPE 10
13
Wrist Curls
1
RPE 10
14
Farmer's Walk (Weighted)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
RPE 10
2
Preacher Curl (Barbell)
3
RPE 10
3A
Overhead Extension (Dumbbell)
8
RPE 10
4
Incline Curl (Dumbbell)
3
RPE 10
5A
Bayesian Curl
3
RPE 10
6
Hammer Curl
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
RPE 10
2
Straight Leg Calf Raise
3
RPE 10
3
Tibialis
1
RPE 10
4
Leg Extension
2
RPE 10
5
Hamstring Curl
1
RPE 10
6
Hanging Leg Raise
3
RPE 10
7
Landmine Oblique Twist
2
RPE 10
8
Cable Crunch
3
RPE 10
Week 1
1 / 16 Weeks
Day 4
1
Pendulum Squat
2 Sets
@10
2
Straight Leg Calf Raise
3 Sets
@10
3
Tibialis
1 Set
@10
4
Leg Extension
2 Sets
@10
5
Hamstring Curl
1 Set
@10
6
Hanging Leg Raise
3 Sets
@10
7
Landmine Oblique Twist
2 Sets
@10
8
Cable Crunch
3 Sets
@10
Day 2
1A
Shoulder Press (Machine)
2 Sets
@10
2
Rear Delt Fly (Cable)
4 Sets
@10
3
Partial Lateral Raise (Cable)
1 Set
@10
4
Lying Side Lateral Raise
2 Sets
@10
5
Lateral Raise (Cable)
2 Sets
@10
6
Front Raise
1 Set
@10
7
Lateral Raise (Dumbbell)
4 Sets
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
@10
2A
Pull-Up (Weighted)
4 Sets
@10
3
Chest Press (Machine)
2 Sets
@10
4A
Bent Over Machine Row
2 Sets
@10
5
Lat Pulldown
2 Sets
@10
6
Incline Fly
2 Sets
@10
7
Standing Pullover (Cable)
2 Sets
@10
Day 3
1
Dip (Weighted)
2 Sets
@10
2
Preacher Curl (Barbell)
3 Sets
@10
3A
Overhead Extension (Dumbbell)
8 Sets
@10
4
Incline Curl (Dumbbell)
3 Sets
@10
5A
Bayesian Curl
3 Sets
@10
6
Hammer Curl
3 Sets
@10