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BoostcampPNG

#1 Push Pull Legs

by DSP
2 athletes joined

Program Description

Modified off of JN ppl. Less risk to reward exercises, removed deadlift etc added others. Exercises that feel best for me. Test post to community

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2023 03:04
  • Last Edited
    Jul 08, 2024 02:19
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 7
2
Tibialis Raise
4
10 reps
RPE 10
3
Leg Press
4
5 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
5
Hip Thrust (Barbell)
3
10 reps
RPE 6
6
Bulgarian Split Squat (Dumbbell)
2
40 reps
RPE 7
7
Leg Extension
3
15 reps
RPE 7
8
Lying Leg Curl
3
15 reps
RPE 7
9
Sissy Squat
2
6 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 7
5
Tricep Extension (Cable)
3
8 reps
RPE 7
6
Chest Fly (Cable)
3
12 reps
RPE 8
7
Tricep Extension (Dumbbell)
3
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
9
Ab Wheel
3
6 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Lat Pulldown
3
8 reps
RPE 9
4
Neutral Grip Lat Pulldown
3
11 reps
RPE 8
5
Single Arm Row (Dumbbell)
3
9 reps
RPE 8
6
High Row
3
11 reps
RPE 8
7
Face Pull
3
15 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
20 reps
RPE 9
9
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
10
Preacher Curl (Dumbbell)
3
12 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Tibialis Raise
4
10 reps
RPE 7
3
Front Squat (Barbell)
3
8 reps
RPE 7
4
Single Leg Romanian Deadlift
3
8 reps
RPE 8
5
Lateral Lunge
3
8 reps
RPE 8
6
Single Leg Press
3
10 reps
RPE 7
7
Leg Extension
3
10 reps
RPE 7
8
Lying Leg Curl
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Bench Press (Close Grip)
3
6 reps
RPE 8
4
Overhead Press (Barbell)
3
5 reps
RPE 8
5
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
6
Pec Deck (Machine)
3
12 reps
RPE 7
7
Lateral Raise (Cable)
3
8 reps
RPE 8
8
Tricep Pushdown (Cable)
3
10 reps
RPE 8
9
Toes To Bar
4
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 10
2
Tibialis Raise
4
10 reps
RPE 10
3
Neutral Grip Lat Pulldown
3
12 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Pullover (Cable)
3
10 reps
RPE 7
7
Shrug (Dumbbell)
3
12 reps
RPE 8
8
Cable Reverse Fly
3
12 reps
RPE 8
9
Bicep Curl (Cable)
3
10 reps
RPE 8
10
Hammer Curl
3
8 reps
RPE 7
11
Back Extension (Weighted)
4
10 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10