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Random Stuff IDK

by Tristan

Program Description

Anti-Fatass

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 06, 2025 09:30
  • Last Edited
    Feb 11, 2025 12:03
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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
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
5-8 reps
RPE 8-10
2
Lat Pulldown (Neutral Grip)
3
5-8 reps
RPE 8-10
3
Decline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8-10
5
Tricep Rope Push Down (Cable)
3
7-10 reps
RPE 8-10
6
Preacher Curl (Barbell)
3
7-10 reps
RPE 8-10
7
Lateral Raise (Cable)
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Hack Squat
3
5-8 reps
RPE 8-10
3
Leg Curl
3
7-10 reps
RPE 8-10
4
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
5-8 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 8-10
3
Seated Row (Cable)
3
5-8 reps
RPE 8-10
4
Shoulder Press (Machine)
3
7-10 reps
RPE 8-10
5
Skull Crusher (Dumbbell)
3
7-10 reps
RPE 8-10
6
Lateral Raise (Dumbbell)
3
7-10 reps
RPE 8-10
7
Hammer Curl
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8-10
2
Leg Press
3
5-8 reps
RPE 8-10
3
Lying Leg Curl
3
7-10 reps
RPE 8-10
4
Leg Extension
3
7-10 reps
RPE 8-10
5
Standing Calf Raise
3
7-10 reps
RPE 8-10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@8-10
2
Lat Pulldown (Neutral Grip)
3 Sets
5-8 Reps
@8-10
3
Decline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8-10
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
@8-10
5
Tricep Rope Push Down (Cable)
3 Sets
7-10 Reps
@8-10
6
Preacher Curl (Barbell)
3 Sets
7-10 Reps
@8-10
7
Lateral Raise (Cable)
3 Sets
7-10 Reps
@8-10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8-10
2
Hack Squat
3 Sets
5-8 Reps
@8-10
3
Leg Curl
3 Sets
7-10 Reps
@8-10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
7-10 Reps
@8-10
5
Standing Calf Raise
3 Sets
7-10 Reps
@8-10
Day 3
1
Wide Grip Lat Pulldown
3 Sets
5-8 Reps
@8-10
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@8-10
3
Seated Row (Cable)
3 Sets
5-8 Reps
@8-10
4
Shoulder Press (Machine)
3 Sets
7-10 Reps
@8-10
5
Skull Crusher (Dumbbell)
3 Sets
7-10 Reps
@8-10
6
Lateral Raise (Dumbbell)
3 Sets
7-10 Reps
@8-10
7
Hammer Curl
3 Sets
7-10 Reps
@8-10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8-10
2
Leg Press
3 Sets
5-8 Reps
@8-10
3
Lying Leg Curl
3 Sets
7-10 Reps
@8-10
4
Leg Extension
3 Sets
7-10 Reps
@8-10
5
Standing Calf Raise
3 Sets
7-10 Reps
@8-10