logo
BoostcampPNG

a true lion

by Heinrich A.
2 athletes joined

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
    Nov 25, 2025 03:05

Summary

Unleash your inner strength with "A True Lion," an 8-week program designed to build muscle and enhance your overall fitness. Committing just 4 days a week, you'll tackle a variety of high-intensity exercises, including incline bench presses, weighted pull-ups, and squats, all tailored to push your limits. With a focus on compound movements and targeted muscle groups, this program will sculpt your physique and boost your performance. Get ready to roar with confidence as you transform your training routine!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.9%
Abs
10.1%
Front Delts
9.4%
Triceps
8.9%
Glutes
8.4%
Quadriceps
7.9%
Upper Back
6.9%
Middle Delts
6.9%
Biceps
6.4%
Chest
4.9%
Lats
4.9%
Rear Delts
3.5%
Adductors
3.2%
Forearms
3%
Calves
3%
Lower Back
1.7%
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
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
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
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10 reps
RPE 9
2
High Bar Squat (Barbell)
4
6 reps
RPE 9
3
Stiff Leg Deadlift
2
4-8 reps
RPE 9.5
4
Walking Lunge (Dumbbell)
3
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)
3
10 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
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)
3
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)
3
10 reps
RPE 9
9
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@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)
3 Sets
8-12 Reps
@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)
2 Sets
4-8 Reps
@9.5
Day 2
1
Lying Leg Curl
3 Sets
10 Reps
@9
2
High Bar Squat (Barbell)
4 Sets
6 Reps
@9
3
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
4
Walking Lunge (Dumbbell)
3 Sets
6 Reps
@8
5
Calf Raise (Machine)
3 Sets
12 Reps
@10
6
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
7
Abs Crunch (Weighted)
3 Sets
10 Reps
@9
8
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
4-8 Reps
@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)
3 Sets
8-12 Reps
@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)
2 Sets
4-8 Reps
@9.5
Day 4
1
Lying Leg Curl
2 Sets
10 Reps
@9
2
High Bar Squat (Barbell)
3 Sets
8 Reps
@8
3
Front Squat (Barbell)
3 Sets
10 Reps
@7
4
Stiff Leg Deadlift
2 Sets
4-8 Reps
@9.5
5
Walking Lunge (Dumbbell)
3 Sets
6 Reps
@8
6
Calf Raise (Machine)
3 Sets
12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9.5
8
Abs Crunch (Weighted)
3 Sets
10 Reps
@9
9
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9