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BoostcampPNG

You wanna? Then work bitch

by Sven M.
6 athletes joined

Program Description

Grundmuskulatur aufbauen, mit größerem Fokus auf Beinen, Rücken, Schultern, Trizeps und der Bauchmuskulatur. Zeit reduzieren, Arbeitskapazität aufbauen und Langeweile abhalten, durch super/giant sets, wo immer möglich.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 22, 2024 01:53
  • Last Edited
    Oct 23, 2024 01:48
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
-
1C
Lying Leg Raise
3
8-20 reps
-
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
8-12 reps
-
2C
Cable Crunch
3
12-15 reps
-
3A
Lat Pulldown
2
6-10 reps
-
3B
Push Up
2
5-12 reps
-
3C
Lateral Raise (Dumbbell)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Fly Press (Dumbbell)
3
6-10 reps
RPE 9-10
1B
Dumbbell Row
3
8-12 reps
RPE 10
1C
Lying Leg Raise
3
8-20 reps
RPE 10
2A
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
2B
Bicep Curl (Cable)
3
8-12 reps
RPE 10
2C
Cable Crunch
3
12-15 reps
RPE 10
3A
Lat Pulldown
2
6-10 reps
RPE 10
3B
Push Up
2
5-12 reps
RPE 10
3C
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
2
8-12 reps
RPE 10
1B
Hip Adductor (Machine)
2
8-12 reps
RPE 10
2A
Squat (Barbell)
3
6-8 reps
RPE 9-10
2B
Hanging Leg Raise
3
AMRAP
RPE 10
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 10
3B
Powell Raise
3
8-15 reps
RPE 10
4A
Leg Extension
2
8-12 reps
RPE 10
4B
Standing Calf Raise
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
1B
Pullover (Dumbbell)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-12 reps
RPE 10
2C
Sit Up
3
6-12 reps
RPE 10
3A
Push Up
3
AMRAP
RPE 10
3B
Inverted Row
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge (Barbell)
1
2
6-10 reps
6-10 reps
RPE 9-10
RPE 10-10
1B
Reverse Nordic Curl
1
2
8-12 reps
8-12 reps
RPE 8
RPE 10
2A
Leg Press (45 Degrees)
3
6-10 reps
RPE 10
2B
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
-
1C
Lying Leg Raise
3 Sets
8-20 Reps
-
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
2C
Cable Crunch
3 Sets
12-15 Reps
-
3A
Lat Pulldown
2 Sets
6-10 Reps
-
3B
Push Up
2 Sets
5-12 Reps
-
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
-