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Weeks 1–2 (Phase 1 Base Strength Focus) (1)

by Tomasz Rubaj
5.0
(1 rating)

Program Description

Personal

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 01:45
  • Last Edited
    Feb 01, 2026 11:13
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Quadriceps
11.1%
Hamstrings
10.3%
Glutes
9.7%
Front Delts
9.5%
Upper Back
8.4%
Chest
7%
Lats
5.8%
Abs
5.6%
Biceps
5.2%
Middle Delts
4.5%
Rear Delts
3.4%
Lower Back
2.8%
Calves
2.3%
Forearms
1.5%
Adductors
1.5%
Abductors
0.2%
Other
0.2%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
6
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
6
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
6
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 8
2
Seated Overhead Press (Barbell)
4
6 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
14 reps
RPE 9
5
Overhead Tricep Extension (Cable)
1
2
12 reps
10 reps
RPE 9
RPE 9
6
Dip (Bodyweight)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-10 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Incline Chest Press (Machine)
3
10-12 reps
RPE 9
4
Lateral Raise (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Seated Dip (Machine)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Dips
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Pushup Close Grip
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Dips
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Pushup Close Grip
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
3
Chest Dips
3
10 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Pushup Close Grip
1
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
-
2
Chest Press (Machine)
3
12 reps
-
3
Lat Pulldown
3
12 reps
-
4
Seated Row (Machine)
3
12 reps
-
5
Bicep Curl (Cable)
3
15 reps
-
6
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
4
8 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
4
8 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
4
8 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 8
2
Pull-Up (Assisted)
4
8 reps
RPE 8
3
Barbell Row
3
8 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 9
4
Straight Arm Pulldown
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 9
4
Straight Arm Pulldown
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 9
4
Straight Arm Pulldown
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
6 reps
RPE 8
2
Chin-Up (Bodyweight)
3
8-10 reps
RPE 8
3
Dumbbell Row
3
10 reps
RPE 9
4
Straight Arm Pulldown
3
12 reps
RPE 9
5
Reverse Pec Deck
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Band Face Pull
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Band Face Pull
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5 reps
RPE 8
2
Wide Grip Pull-Up
4
8 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
10 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 9
5
Band Face Pull
3
15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Walking Lunge (Dumbbell)
2
20 reps
RPE 9
4
Leg Press
3
12 reps
RPE 9
5
Calf Raise (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Hack Squat
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Hack Squat
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Hack Squat
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Step-Up (Weighted)
3
10 reps
RPE 9
4
Hack Squat
3
12 reps
RPE 9
5
Seated Calf Raise
3
15 reps
RPE 9
6
Cable Crunch
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
3
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 reps
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Pec Deck (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 9
7
Alternating Dumbbell Curl
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
3
Lateral Raise (Cable)
3
15 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Rear Delt Fly (Dumbbell)
3
20 reps
RPE 9
6
Skull Crusher (Dumbbell)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Wide Grip Lat Pulldown
4
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 9
5
Rear Delt Fly (Cable)
3
15 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Nordic Curl
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Nordic Curl
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Nordic Curl
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
4
8 reps
RPE 9
2
Walking Lunge (Dumbbell)
3
12 reps
RPE 9
3
Nordic Curl
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Standing Calf Raise
3
20 reps
RPE 9
6
Hanging Leg Raise
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Reverse Lunge (Barbell)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Donkey Calf Raise
4
20 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Reverse Lunge (Barbell)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Donkey Calf Raise
4
20 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 9
2
Reverse Lunge (Barbell)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
10 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Donkey Calf Raise
4
20 reps
RPE 9
6
Decline Sit Up (Bodyweight)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
RPE 8
2
Bulgarian Split Squat (Bodyweight)
3
10 reps
RPE 9
3
Glute-Ham Raise
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Ab Wheel
3
12 reps
RPE 8
Day 7
No exercises added to this day
Week 1
1 / 13 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@8
2
Seated Overhead Press (Barbell)
4 Sets
6 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
14 Reps
@9
5
Overhead Tricep Extension (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@9
@9
6
Dip (Bodyweight)
3 Sets
AMRAP
@9
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@8
2
Pull-Up (Assisted)
4 Sets
8 Reps
@8
3
Barbell Row
3 Sets
8 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9
6
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@9
4
Leg Press
3 Sets
12 Reps
@9
5
Calf Raise (Machine)
3 Sets
15 Reps
@9
Day 4
1
Stretching
1 Set
1 Reps
@1
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Wide Grip Lat Pulldown
4 Sets
10 Reps
@8
3
Arnold Press
3 Sets
10 Reps
@8
4
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Cable)
3 Sets
15 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
@9
Day 6
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
@9
3
Glute-Ham Raise
3 Sets
12 Reps
@9
4
Leg Extension
3 Sets
15 Reps
@9
5
Seated Calf Raise
3 Sets
20 Reps
@9
6
Ab Wheel
3 Sets
12 Reps
@8
Day 7
No exercises added to this day