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WORLD CLASS ATHLETICISM

by Grant Anderson
14 athletes joined

Program Description

Power building athleticism

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2024 06:40
  • Last Edited
    Feb 09, 2025 08:36
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Tricep Pushdown (Cable)
3
8 reps
RPE 7
5
Bicep Curl (Cable)
3
10 reps
RPE 7
6
Lat Pulldown
3
10 reps
RPE 7
7
Seated Row (Cable)
4
10 reps
RPE 7
8
Rear Delt Fly (Machine)
4
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
RPE 8
2
Bench Press (Barbell)
5
5 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
4A
Bicep Curl (Cable)
3
10 reps
RPE 7
4B
Tricep Pushdown (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Trap Bar Deadlift
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Trap Bar Deadlift
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Lunge (Dumbbell)
4
8 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Hamstring Curl
4
10 reps
RPE 8
5
Seated Calf Raise
4
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Front Squat (Barbell)
4
10 reps
RPE 8
3
Trap Bar Deadlift
4
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
5
Seated Calf Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Lat Pulldown
3
10 reps
RPE 7
3
Seated Row (Cable)
4
10 reps
RPE 8
4
Pullover (Dumbbell)
3
10 reps
RPE 6
5
Incline Bench Press (Barbell)
4
10 reps
RPE 7
6
Chest Fly (Machine)
3
10 reps
RPE 8
7
Rear Delt Fly (Machine)
4
10 reps
RPE 7
8
Bicep Curl (Cable)
4
10 reps
RPE 7
9
Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8
2
Bench Press (Barbell)
4
8 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
Dumbbell Row
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7
2
Trap Bar Deadlift
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 8
4
Hamstring Curl
3
12 reps
RPE 8
5
Seated Calf Raise
1
2
15 reps
15 reps
RPE 8
RPE 7
Week 1
1 / 12 Weeks
Day 4
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Trap Bar Deadlift
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@8
4
Hamstring Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
1 Set
2 Sets
15 Reps
15 Reps
@8
@7
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Lat Pulldown
3 Sets
10 Reps
@7
3
Seated Row (Cable)
4 Sets
10 Reps
@8
4
Pullover (Dumbbell)
3 Sets
10 Reps
@6
5
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
6
Chest Fly (Machine)
3 Sets
10 Reps
@8
7
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7
8
Bicep Curl (Cable)
4 Sets
10 Reps
@7
9
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@7.5
@8
@8.5
2
Lunge (Dumbbell)
4 Sets
8 Reps
@8
3
Leg Extension
4 Sets
10 Reps
@8
4
Hamstring Curl
4 Sets
10 Reps
@8
5
Seated Calf Raise
4 Sets
10 Reps
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@7.5
@8
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Tricep Pushdown (Cable)
3 Sets
8 Reps
@7
5
Bicep Curl (Cable)
3 Sets
10 Reps
@7
6
Lat Pulldown
3 Sets
10 Reps
@7
7
Seated Row (Cable)
4 Sets
10 Reps
@7
8
Rear Delt Fly (Machine)
4 Sets
10 Reps
@7