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BoostcampPNG

a true lion

by Heinrich A.

Program Description

aesthetics and strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 12, 2025 02:14
  • Last Edited
    Oct 12, 2025 02:20
Muscle Engagement
Front
Back
MuscleSet
Abs
10.2%
Hamstrings
10.1%
Glutes
9.3%
Quadriceps
9.3%
Triceps
8.1%
Middle Delts
8.1%
Front Delts
7.9%
Upper Back
7.4%
Biceps
7%
Lats
5.3%
Chest
4.9%
Calves
3.5%
Rear Delts
3%
Lower Back
2.4%
Adductors
2.2%
Forearms
1.4%
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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
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
2
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
RPE 9.5
2
Pull-Up (Weighted)
3
4-8 reps
RPE 9
3
Seated Overhead Press (Barbell)
2
4-8 reps
RPE 9
4
Bent Over Row (Barbell)
2
4-8 reps
RPE 9
5
Dip (Weighted)
2
4-8 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
7
Face Pull
2
8-12 reps
RPE 9.5
8
Skull Crusher (Dumbbell)
2
4-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
2
4-8 reps
RPE 9.5
10
Hammer Curl (Dumbbell)
2
4-8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
10 reps
RPE 9
2
High Bar Squat (Barbell)
3
8 reps
RPE 8
3
Front Squat (Barbell)
3
10 reps
RPE 7
4
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
5
Walking Lunge (Dumbbell)
2
6 reps
RPE 8
6
Calf Raise (Machine)
3
12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9.5
8
Abs Crunch (Weighted)
2
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@9.5
@9.5
@9.5
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@9
@9
@9
3
Seated Overhead Press (Barbell)
2 Sets
4-8 Reps
@9
4
Bent Over Row (Barbell)
2 Sets
4-8 Reps
@9
5
Dip (Weighted)
2 Sets
4-8 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5
@9.5
@9.5
7
Face Pull
2 Sets
8-12 Reps
@9.5
8
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
10
Hammer Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@9.5
Day 2
1
Lying Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@9
2
High Bar Squat (Barbell)
2 Sets
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@9
@9
@9
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
4
Walking Lunge (Dumbbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@8
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Abs Crunch (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@9
8
Leg Raise (Captain's Chair)
2 Sets
1 Set
10 Reps
10 Reps
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@9.5
@9.5
@9.5
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@9
@9
@9
3
Seated Overhead Press (Barbell)
2 Sets
4-8 Reps
@9
4
Bent Over Row (Barbell)
2 Sets
4-8 Reps
@9
5
Dip (Weighted)
2 Sets
4-8 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5
@9.5
@9.5
7
Face Pull
2 Sets
8-12 Reps
@9.5
8
Skull Crusher (Dumbbell)
2 Sets
4-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
2 Sets
4-8 Reps
@9.5
10
Hammer Curl (Dumbbell)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9.5
@9.5
Day 4
1
Lying Leg Curl
2 Sets
10 Reps
@9
2
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Front Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
5
Walking Lunge (Dumbbell)
2 Sets
1 Set
6 Reps
6 Reps
@8
@8
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
7
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
8
Abs Crunch (Weighted)
2 Sets
1 Set
10 Reps
10 Reps
@9
@9
9
Leg Raise (Captain's Chair)
2 Sets
1 Set
10 Reps
10 Reps
@9
@9