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Ki’s new program

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Program Description

**Ki’s New Program** is an 8-week journey designed to elevate your fitness game with a structured approach to strength training. Comprising 56 days of targeted workouts, this program focuses on building muscle and enhancing your overall strength through a variety of exercises. Each day targets specific muscle groups, ensuring a balanced routine that promotes growth and recovery. Get ready to challenge yourself and achieve your fitness goals with this comprehensive plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 27, 2026 01:46
  • Last Edited
    Jan 27, 2026 10:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10%
Hamstrings
10%
Quadriceps
9.4%
Triceps
8.7%
Biceps
8%
Glutes
8%
Abs
7.4%
Front Delts
7%
Chest
6.7%
Forearms
5.4%
Lats
5.4%
Middle Delts
3.3%
Rear Delts
2.7%
Other
2.7%
Adductors
2%
Lower Back
2%
Abductors
0.7%
Calves
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6-8 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
3
Incline Hammer Curl (Dumbbell)
1
6-8 reps
RPE 10
4
Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
6
Archer Pulls
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6-10 reps
5-8 reps
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
3
Hamstring Curl
1
1
6-8 reps
6-10 reps
RPE 10
RPE 10
4
Glute-Ham Raise
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
5-8 reps
RPE 10
2
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 10
3
Kelso Shrug (Chest Supported)
3
5-8 reps
RPE 10
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 10
5
Pull-Up (Bodyweight)
2
5-8 reps
RPE 10
6
Abs Crunch (Machine)
1
10 reps
RPE 10
7
Decline Crunch (Weighted)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2A
Chest Supported Row (Machine)
2
6-8 reps
RPE 10
2B
Kelso Shrug (Chest Supported)
2
6-8 reps
RPE 10
3A
Pec Deck (Machine)
2
5-8 reps
RPE 10
3B
Push Up
2
AMRAP
RPE 10
4
Overhead Tricep Extension (Cable)
2
6-8 reps
RPE 10
5
JM Press
1
5-8 reps
RPE 10
6
Preacher Curl (Machine)
2
6-8 reps
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
5-8 reps
RPE 10
8
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 10
9
Reverse Pec Deck
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
2
8 reps
-
2
Walk
1
15 mins
-
3
Dead Hang
2
1 mins
RPE 6
4
Abs Crunch (Machine)
1
15 reps
RPE 8
5
Stretching
1
5 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 9
2
Squat (Barbell)
2
5-10 reps
RPE 10
3
Hip Abductor (Machine)
1
6-8 reps
RPE 10
4
Hip Adductor (Machine)
1
6-8 reps
RPE 10
5
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 10
6
Seated Hamstring Curl
2
4-6 reps
RPE 10
7
Calf Raise (Machine)
1
10-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Preacher Curl (Machine)
2 Sets
6-8 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
2 Sets
6-8 Reps
@10
3
Incline Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@10
4
Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@10
6
Archer Pulls
2 Sets
6-8 Reps
@10
Day 3
1
Pec Deck (Machine)
3 Sets
5-8 Reps
@10
2
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@10
3
Kelso Shrug (Chest Supported)
3 Sets
5-8 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@10
5
Pull-Up (Bodyweight)
2 Sets
5-8 Reps
@10
6
Abs Crunch (Machine)
1 Set
10 Reps
@10
7
Decline Crunch (Weighted)
2 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-10 Reps
5-8 Reps
@10
@10
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
3
Hamstring Curl
1 Set
1 Set
6-8 Reps
6-10 Reps
@10
@10
4
Glute-Ham Raise
1 Set
AMRAP
@10
Day 7
1
Leg Extension
2 Sets
6 Reps
@9
2
Squat (Barbell)
2 Sets
5-10 Reps
@10
3
Hip Abductor (Machine)
1 Set
6-8 Reps
@10
4
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
5
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@10
6
Seated Hamstring Curl
2 Sets
4-6 Reps
@10
7
Calf Raise (Machine)
1 Set
10-12 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2A
Chest Supported Row (Machine)
2 Sets
6-8 Reps
@10
2B
Kelso Shrug (Chest Supported)
2 Sets
6-8 Reps
@10
3A
Pec Deck (Machine)
2 Sets
5-8 Reps
@10
3B
Push Up
2 Sets
AMRAP
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
5
JM Press
1 Set
5-8 Reps
@10
6
Preacher Curl (Machine)
2 Sets
6-8 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
1 Set
5-8 Reps
@10
8
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@10
9
Reverse Pec Deck
2 Sets
6-8 Reps
@10
Day 4
1
Step-Up (Weighted)
2 Sets
8 Reps
-
2
Walk
1 Set
15 mins
-
3
Dead Hang
2 Sets
1 mins
@6
4
Abs Crunch (Machine)
1 Set
15 Reps
@8
5
Stretching
1 Set
5 mins
-
Day 6
1
Step-Up (Weighted)
2 Sets
8 Reps
-
2
Walk
1 Set
15 mins
-
3
Dead Hang
2 Sets
1 mins
@6
4
Abs Crunch (Machine)
1 Set
15 Reps
@8
5
Stretching
1 Set
5 mins
-