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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
    Oct 04, 2025 01:03

Summary

Unleash your inner powerhouse with the Octavius Rex program, a comprehensive 12-week training regimen designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, utilizing a full gym to maximize your strength and hypertrophy gains. Each session is meticulously crafted with a variety of exercises, including dumbbell presses, machine flys, and leg extensions, ensuring you target every muscle group effectively. Get ready to build muscle, enhance your endurance, and elevate your performance to new heights!
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
Star
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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