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BoostcampPNG

12 Week Ultimate Plan to Dad Bod

by Jake A.

Program Description

#DadLife

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 15, 2025 10:17
  • Last Edited
    Oct 16, 2025 04:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11%
Triceps
10.3%
Quadriceps
9.4%
Chest
8.9%
Glutes
8.3%
Front Delts
8.1%
Hamstrings
8%
Lats
7.5%
Biceps
6.4%
Middle Delts
5.4%
Abs
5.4%
Calves
3.5%
Lower Back
3.2%
Rear Delts
2.1%
Adductors
1.7%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
4
8 reps
75%
2
Incline Bench Press (Dumbbell)
3
10 reps
65%
3
Dip (Weighted)
3
12 reps
RPE 6
4
Overhead Press (Barbell)
3
10 reps
RPE 7
5
Lateral Raise (Cable)
3
15 reps
RPE 6
6
Skull Crusher (Barbell)
3
12 reps
RPE 7
7
Tricep Pushdown (Cable)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
RPE 6
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 5
5
Deficit Push Up
2
15 reps
RPE 7
6
Chest Press (Machine)
2
12 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
3
12 reps
+5 lbs
5
Deficit Push Up
2
15 reps
RPE 7
6
Chest Press (Machine)
2
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
+5 lbs
2
Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Cable)
3
12 reps
+5 lbs
4
Incline Chest Fly (Dumbbell)
3
12 reps
+5 lbs
5
Deficit Push Up
2
15 reps
RPE 7
6
Chest Press (Machine)
2
12 reps
+5 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
7
Hammer Curl (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
7
Hammer Curl (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 7.5
2
Pull-Up (Weighted)
4
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Bent Over Row (Barbell)
3
10 reps
RPE 7
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 6.5
6
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
7
Hammer Curl (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
+5 lbs
2
Incline Bench Press (Dumbbell)
3
10 reps
+5 lbs
3
Dip (Weighted)
3
12 reps
+5 lbs
4
Overhead Press (Barbell)
3
10 reps
+5 lbs
5
Lateral Raise (Cable)
3
15 reps
+2.5 lbs
6
Skull Crusher (Barbell)
3
12 reps
+5 lbs
7
Tricep Pushdown (Cable)
2
15 reps
+10 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
RPE 7.5
3
T-Bar Row
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 6
7
Bayesian Curl
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Wide Grip Lat Pulldown
4
8 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Chest Supported Row (Dumbbell)
3
10 reps
+5 lbs
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Hyperextension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
+5 lbs
2
Wide Grip Lat Pulldown
4
8 reps
+5 lbs
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Chest Supported Row (Dumbbell)
3
10 reps
+5 lbs
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Hyperextension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
+5 lbs
2
Wide Grip Lat Pulldown
4
8 reps
+5 lbs
3
Seated Row (Cable)
3
10 reps
+10 lbs
4
Chest Supported Row (Dumbbell)
3
10 reps
+5 lbs
5
Straight Arm Pulldown
3
12 reps
RPE 6
6
Hyperextension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Trap Bar Deadlift
4
3 reps
90%
3
Standing Calf Raise
4
15 reps
RPE 7
4
Hack Squat
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Trap Bar Deadlift
4
3 reps
90%
3
Standing Calf Raise
4
15 reps
RPE 7
4
Hack Squat
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
80%
2
Trap Bar Deadlift
4
3 reps
90%
3
Standing Calf Raise
4
15 reps
RPE 7
4
Hack Squat
3
10 reps
RPE 7.5
5
Plank (Weighted)
3
0.5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
10 reps
RPE 8
2
Bent Over Row (Barbell)
4
8 reps
+10 lbs
3
T-Bar Row
3
10 reps
+10 lbs
4
Face Pull
3
15 reps
RPE 5
5
Bicep Curl (EZ Bar)
3
10 reps
+5 lbs
6
Hammer Curl (Dumbbell)
3
12 reps
+10 lbs
7
Bayesian Curl
2
15 reps
+5 lbs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Hack Squat
3
8 reps
RPE 7.5
3
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
4
Calf Raise (Leg Press)
4
20 reps
RPE 6.5
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
4
8 reps
RPE 7
4
Single Leg Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
4
12 reps
RPE 6
6
Plank (Weighted)
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
4
8 reps
RPE 7
4
Single Leg Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
4
12 reps
RPE 6
6
Plank (Weighted)
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
85%
2
Romanian Deadlift (Barbell)
4
6 reps
75%
3
Hip Thrust (Barbell)
4
8 reps
RPE 7
4
Single Leg Hack Squat
3
8 reps
RPE 7.5
5
Seated Calf Raise
4
12 reps
RPE 6
6
Plank (Weighted)
3
0.5 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 8
2
Leg Curl
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift to Row (Dumbbell)
3
8 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 5
7
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 8
2
Leg Curl
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift to Row (Dumbbell)
3
8 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 5
7
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
4
6 reps
RPE 8
2
Leg Curl
4
8 reps
RPE 8
3
Chin-Up (Weighted)
3
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
5
Romanian Deadlift to Row (Dumbbell)
3
8 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 5
7
Hanging Leg Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
+10 lbs
2
Hack Squat
3
8 reps
+10 lbs
3
Bulgarian Split Squat (Barbell)
3
10 reps
+5 lbs
4
Calf Raise (Leg Press)
4
20 reps
+10 lbs
5
Hanging Knee Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pull-Up (Weighted)
5
5 reps
RPE 8
3
Overhead Press (Barbell)
4
5 reps
RPE 8
4
Bench Press (Close Grip)
3
6 reps
RPE 8
5
Pendlay Row
3
6 reps
RPE 8
6
Trap Bar Power Shrug
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
4 reps
RPE 8.5
2
Arnold Press
4
6 reps
RPE 7.5
3
BARBELL REAL DELT ROW
3
10 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 6.5
6
Trap Bar Power Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
4 reps
RPE 8.5
2
Arnold Press
4
6 reps
RPE 7.5
3
BARBELL REAL DELT ROW
3
10 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 6.5
6
Trap Bar Power Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
4 reps
RPE 8.5
2
Arnold Press
4
6 reps
RPE 7.5
3
BARBELL REAL DELT ROW
3
10 reps
RPE 7
4
One Arm Lateral Raise (Dumbbell)
3
12 reps
RPE 7
5
Face Pull
3
12 reps
RPE 6.5
6
Trap Bar Power Shrug
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pendlay Row
5
4 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
7
Trap Bar Power Shrug
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pendlay Row
5
4 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
7
Trap Bar Power Shrug
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
85%
2
Pendlay Row
5
4 reps
RPE 8.5
3
Seated Shoulder Press (Dumbbell)
4
5 reps
RPE 8.5
4
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
6 reps
RPE 8
6
Rear Delt Fly (Cable)
3
15 reps
RPE 7
7
Trap Bar Power Shrug
3
5 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
+5 lbs
2
Pull-Up (Weighted)
5
5 reps
+5 lbs
3
Overhead Press (Barbell)
4
5 reps
+5 lbs
4
Bench Press (Close Grip)
3
6 reps
+10 lbs
5
Pendlay Row
3
6 reps
+10 lbs
6
Trap Bar Power Shrug
3
15 reps
+10 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Romanian Deadlift (Trap Bar)
4
10 reps
70%
3
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
4
Leg Extension
3
12 reps
RPE 6
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7.5
2
Dip (Weighted)
3
12 reps
+5 lbs
3
Overhead Tricep Extension (Cable)
3
12 reps
+6.5 lbs
4
Bicep Curl (Barbell)
4
8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Cable Iso Preacher Curl
3
12 reps
RPE 6
7
SINGLE ARM TRICEPS CABLE PUSHDOWN
2
15 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7.5
2
Dip (Weighted)
3
12 reps
+5 lbs
3
Overhead Tricep Extension (Cable)
3
12 reps
+6.5 lbs
4
Bicep Curl (Barbell)
4
8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Cable Iso Preacher Curl
3
12 reps
RPE 6
7
SINGLE ARM TRICEPS CABLE PUSHDOWN
2
15 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7.5
2
Dip (Weighted)
3
12 reps
+5 lbs
3
Overhead Tricep Extension (Cable)
3
12 reps
+6.5 lbs
4
Bicep Curl (Barbell)
4
8 reps
RPE 7.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 7
6
Cable Iso Preacher Curl
3
12 reps
RPE 6
7
SINGLE ARM TRICEPS CABLE PUSHDOWN
2
15 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hammer Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Leg Press)
4
20 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6.5
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hammer Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Leg Press)
4
20 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6.5
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
15 reps
RPE 7
4
Hammer Curl (Cable)
3
15 reps
RPE 6
5
Calf Raise (Leg Press)
4
20 reps
RPE 6
6
Goblet Squat
3
12 reps
RPE 6.5
7
Wood Chop
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
+10 lbs
2
Romanian Deadlift (Trap Bar)
4
10 reps
+10 lbs
3
Walking Lunge (Dumbbell)
3
12 reps
+5 lbs
4
Leg Extension
3
12 reps
+5 lbs
5
Hamstring Curl
3
12 reps
RPE 5
6
Single Leg Calf Raise (Weighted)
4
15 reps
+5 lbs
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
75%
75%
75%
75%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
65%
65%
65%
3
Dip (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6
@6
@6
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Tricep Pushdown (Cable)
1 Set
1 Set
15 Reps
15 Reps
@6
@6
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@7.5
@7.5
@7.5
3
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@5
@5
@5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
7
Bayesian Curl
1 Set
1 Set
15 Reps
15 Reps
@6
@6
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
85%
85%
85%
85%
85%
2
Hack Squat
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@7.5
@7.5
3
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
@6.5
@6.5
@6.5
@6.5
5
Hanging Knee Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
4 Reps
85%
85%
85%
85%
85%
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
@8
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@8
@8
@8
@8
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
5
Pendlay Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
6
Trap Bar Power Shrug
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7.5
@7.5
@7.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
70%
70%
70%
70%
2
Romanian Deadlift (Trap Bar)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
70%
70%
70%
70%
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@6
5
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@5
@5
@5
6
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@6
@6
@6