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BoostcampPNG

Stop Being a Fat Ass

by Erik Hutson
4 athletes joined

Program Description

Just something to run while in a calorie deficit

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 04:58
  • Last Edited
    Jul 27, 2025 11:39

Summary

Transform your physique with the "Stop Being a Fat Ass" program—a comprehensive 12-week journey designed for those ready to commit to serious change. With four training days each week, you'll engage in a mix of machine, dumbbell, and bodyweight exercises targeting all major muscle groups. This program emphasizes progressive overload and high-intensity training to maximize fat loss while building strength and muscle. Get ready to push your limits and achieve the results you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
13.1%
Quadriceps
11.1%
Chest
10.1%
Triceps
9%
Front Delts
8.5%
Upper Back
8%
Lats
7%
Abs
7%
Glutes
6%
Middle Delts
5%
Biceps
5%
Lower Back
4%
Rear Delts
2.5%
Calves
2.5%
Forearms
0.5%
Abductors
0.5%
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BlogBannerPC
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
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
5-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@9
4
Chest Supported Row (Arsenal)
2 Sets
5-8 Reps
@9
5
Pec Deck (Machine)
2 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@9
7
Tricep Extension (Cable)
2 Sets
5-8 Reps
@9
Day 2
1
Pendulum Squat
2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Abs Crunch (Machine)
2 Sets
5-8 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
5-8 Reps
@9
3
Push Up (Incline)
2 Sets
10-20 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@9
5B
Face Pull
2 Sets
5-8 Reps
@9
6
Hammer Curl
2 Sets
5-8 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Standing Calf Raise
2 Sets
5-8 Reps
@9
6
Abs Crunch (Machine)
2 Sets
5-8 Reps
@9