Program Description
Designed for intermediate lifters that wants a big bench and upper body. And some leg gains… Modify to your needs, I can maybe recommend some extra leg volume. When you can do the planed reps with solid technique you may increase the weight with 2.5 kgs (5 lbs). If you feel like the bench progression is to easy you can increase the weight more than planed, or if you fell like it is too fast you can stay at the weight an extra week or make smaller increases. To get some more rear delt gains and better shoulder health I’d recommend doing a few sets facepulls to warm up before every upper body session.
Program Overview
- LevelIntermediate
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 16, 2025 05:54
- Last EditedFeb 19, 2025 04:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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)
4
1
8 reps
5 reps
75%
80%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
7 reps
4 reps
77%
82%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
6 reps
3 reps
80%
85%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
2 reps
82%
87%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
2 reps
85%
90%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
4 reps
2 reps
87%
92%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3 reps
1 reps
90%
95%
2
Military Press (Barbell)
3
8 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
75%
2
Military Press (Barbell)
3
8 reps
RPE 6
3A
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
3B
Bent Over Row (Barbell)
3
8 reps
RPE 7
4A
Pec Deck (Machine)
2
12 reps
-
4B
Reverse Pec Deck
2
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
1 reps
90%
95%
2
Military Press (Barbell)
3
6 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3 reps
1 reps
92%
97%
2
Military Press (Barbell)
3
6 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
2 reps
1 reps
95%
100%
2
Military Press (Barbell)
3
6 reps
-
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
4
8 reps
-
4A
Pec Deck (Machine)
3
12 reps
-
4B
Reverse Pec Deck
3
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Military Press (Barbell)
3
6 reps
RPE 6.5
3A
Lateral Raise (Dumbbell)
2
15 reps
-
3B
Bent Over Row (Barbell)
3
8 reps
-
4A
Pec Deck (Machine)
2
12 reps
-
4B
Reverse Pec Deck
2
12 reps
-
5A
Reverse Bicep Curl (EZ Bar)
2
15 reps
-
5B
Tricep Pushdown (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Lying Leg Curl
2
15 reps
-
4
Leg Extension
1
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
3
8 reps
-
3
Lying Leg Curl
3
15 reps
-
4
Leg Extension
2
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
3
5 reps
-
2
Hack Squat
2
8 reps
-
3
Lying Leg Curl
2
15 reps
-
4
Leg Extension
1
12 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Hanging Leg Raise
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
-
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
5 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 6
3
T-Bar Row
3
8 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 6
5
Lateral Raise (Dumbbell)
3
15 reps
-
6A
Bicep Curl (Dumbbell)
2
12 reps
-
6B
Skull Crusher (Barbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
3 reps
-
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
T-Bar Row
3
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
4
15 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Skull Crusher (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Spoto Press
3
8 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Spoto Press
3
8 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Spoto Press
3
8 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
-
2
Spoto Press
3
8 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
12 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
-
2
Spoto Press
3
6 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
-
2
Spoto Press
3
6 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
6 reps
-
2
Spoto Press
3
6 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
10 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 6
2
Spoto Press
3
6 reps
RPE 7
3
Pull-Up (Weighted)
3
10 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 6
5
Upright Row (Barbell)
2
12 reps
RPE 7
6A
Bicep Curl (Dumbbell)
2
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Spoto Press
2
3 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Spoto Press
2
3 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
5 reps
-
2
Spoto Press
2
3 reps
-
3
Pull-Up (Weighted)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
2
8 reps
-
5
Upright Row (Barbell)
2
12 reps
-
6A
Bicep Curl (Dumbbell)
3
12 reps
-
6B
Incline Tricep Extension (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 6
3
Leg Extension
1
12 reps
-
4
Lying Leg Curl
1
15 reps
-
5
Calf Raise (Leg Press)
2
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (pin press)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
6 reps
-
3
Leg Extension
2
12 reps
-
4
Lying Leg Curl
2
15 reps
-
5
Calf Raise (Leg Press)
3
12 reps
-
6
Abs Crunch (Machine)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
1 Set
8 Reps
5 Reps
75%
80%
2
Military Press (Barbell)3 Sets
8 Reps
-
3A
Lateral Raise (Dumbbell)2 Sets
15 Reps
-
3B
Bent Over Row (Barbell)4 Sets
8 Reps
-
4A
Pec Deck (Machine)3 Sets
12 Reps
-
4B
Reverse Pec Deck3 Sets
12 Reps
-
5A
Reverse Bicep Curl (EZ Bar)3 Sets
15 Reps
-
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
Day 2
1
Sumo Deadlift (Barbell)3 Sets
5 Reps
-
2
Hack Squat3 Sets
8 Reps
-
3
Lying Leg Curl3 Sets
15 Reps
-
4
Leg Extension2 Sets
12 Reps
-
5
Calf Raise (Leg Press)3 Sets
12 Reps
-
6
Hanging Leg Raise1 Set
AMRAP
-
Day 3
1
Bench Press (Paused)4 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
3
T-Bar Row3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
6A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6B
Skull Crusher (Barbell)3 Sets
10 Reps
-
Day 4
1
Bench Press (Close Grip)4 Sets
8 Reps
-
2
Spoto Press3 Sets
8 Reps
-
3
Pull-Up (Weighted)4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)2 Sets
12 Reps
-
5
Upright Row (Barbell)2 Sets
12 Reps
-
6A
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6B
Incline Tricep Extension (Dumbbell)3 Sets
12 Reps
-
Day 5
1
Squat (pin press)3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6 Reps
-
3
Leg Extension2 Sets
12 Reps
-
4
Lying Leg Curl2 Sets
15 Reps
-
5
Calf Raise (Leg Press)3 Sets
12 Reps
-
6
Abs Crunch (Machine)3 Sets
10 Reps
-