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BoostcampPNG

Octavius Rex

by William Foley

Program Description

Bodybuilding program 5x/ week upper + lower workouts - no barbell available

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 29, 2025 12:06
  • Last Edited
    Sep 30, 2025 02:21
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.1%
Triceps
10%
Front Delts
9.7%
Upper Back
8.8%
Glutes
7.3%
Chest
7.2%
Middle Delts
6.4%
Abs
6.1%
Quadriceps
5.6%
Hamstrings
5.6%
Lats
5.2%
Calves
4.3%
Forearms
4.1%
Lower Back
2.6%
Rear Delts
2.6%
Adductors
2.1%
Abductors
2.1%
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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
Neutral Grip Dumbbell Bench Press
3
8-12 reps
RPE 9
2
Incline Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
12-15 reps
RPE 9
4
Front Raise
3
12-15 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Dumbbell Bench Press
5
8-12 reps
RPE 9
2
Chest Fly (Machine)
5
12-15 reps
RPE 9
3
Front Raise
5
12-15 reps
RPE 9
4
Incline Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
3
15-20 reps
RPE 9
3
Hamstring Curl
3
12-15 reps
RPE 9
4
Back Extension (Weighted)
3
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
6
Standing Calf Raise
3
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hip Adductor (Machine)
5
15-20 reps
RPE 9
3
Hamstring Curl
5
12-15 reps
RPE 9
4
Back Extension (Weighted)
5
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
5
8-12 reps
RPE 9
6
Standing Calf Raise
5
12-15 reps
RPE 9
7
Dead Hang
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
12-15 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
5
8-12 reps
RPE 9
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
5
15-20 reps
RPE 9
5
Abs Crunch (Machine)
5
15-20 reps
RPE 9
6
Cable Crunch
3
8-12 reps
RPE 9
7
Seated Row (Machine)
5
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
3
15-20 reps
RPE 9
2
Hip Abductor (Machine)
3
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
3
12-15 reps
RPE 9
5
Single Leg Press
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
15-20 reps
RPE 9
7
Shrug (Dumbbell)
3
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Extension
5
15-20 reps
RPE 9
2
Hip Abductor (Machine)
5
15-20 reps
RPE 9
3
Single-Leg Leg Curl
3
12-15 reps
RPE 9
4
Calf Raise (Machine)
5
12-15 reps
RPE 9
5
Single Leg Press
5
8-12 reps
RPE 9
6
Abs Crunch (Machine)
5
15-20 reps
RPE 9
7
Shrug (Dumbbell)
5
15-20 reps
RPE 9
8
Dead Hang
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
3
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9
6
Lat Pulldown
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
3-7 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
5
8-12 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Preacher Curl (Dumbbell)
5
12-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
5
15-20 reps
RPE 9
6
Lat Pulldown
5
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
5
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Leg Extension
3 Sets
15-20 Reps
@9
2
Hip Adductor (Machine)
3 Sets
15-20 Reps
@9
3
Hamstring Curl
3 Sets
12-15 Reps
@9
4
Back Extension (Weighted)
3 Sets
15-20 Reps
@9
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
6
Standing Calf Raise
3 Sets
12-15 Reps
@9
7
Dead Hang
1 Set
@10
Day 3
1
Chest Press (Machine)
3 Sets
12-15 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Incline Curl (Dumbbell)
3 Sets
15-20 Reps
@9
4
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
@9
5
Abs Crunch (Machine)
3 Sets
15-20 Reps
@9
6
Cable Crunch
3 Sets
8-12 Reps
@9
7
Seated Row (Machine)
3 Sets
8-12 Reps
@9
Day 4
1
Single Leg Extension
3 Sets
15-20 Reps
@9
2
Hip Abductor (Machine)
3 Sets
15-20 Reps
@9
3
Single-Leg Leg Curl
3 Sets
12-15 Reps
@9
4
Calf Raise (Machine)
3 Sets
12-15 Reps
@9
5
Single Leg Press
3 Sets
8-12 Reps
@9
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@9
7
Shrug (Dumbbell)
3 Sets
15-20 Reps
@9
8
Dead Hang
1 Set
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
3-7 Reps
@9
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Preacher Curl (Dumbbell)
3 Sets
12-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@9
6
Lat Pulldown
3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
15-20 Reps
@9
Day 1
1
Neutral Grip Dumbbell Bench Press
3 Sets
8-12 Reps
@9
2
Incline Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
4
Front Raise
3 Sets
12-15 Reps
@9
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15-20 Reps
@9