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BoostcampPNG

4-day Full/upper/lower

by Tim M.

Program Description

Building strength and hypertrophy

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Muscle, Athletics, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2026 03:16
  • Last Edited
    Apr 09, 2026 03:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Hamstrings
11.8%
Quadriceps
10.3%
Front Delts
10.1%
Triceps
9.9%
Abs
8.2%
Chest
6.9%
Upper Back
6.9%
Lats
5.2%
Biceps
5.2%
Lower Back
4.9%
Middle Delts
4.7%
Adductors
1.9%
Abductors
0.9%
Rear Delts
0.6%
Forearms
0.6%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 5
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 7
4A
Lateral Raise (Cable)
3
10 reps
RPE 7
4B
Bicep Curl (Cable)
3
10 reps
RPE 7
5
Hanging Leg Raise
3
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
5 reps
-
RPE 7
2
Bench Press (Barbell)
1
3
5 reps
-
RPE 7
3
Chin-Up (Weighted)
3
6 reps
RPE 8
4A
Lateral Raise (Cable)
3
12 reps
RPE 9
4B
Bicep Curl (Cable)
3
12 reps
RPE 9
5
Hanging Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 6
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 7
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 7
4A
Bayesian Curl
3
12-15 reps
RPE 7
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
5
Cable Reverse Fly
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
1
3
12 reps
-
RPE 8
2
Chest Fly (Cable)
1
3
12 reps
-
RPE 8
3
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
4A
Bayesian Curl
3
12-15 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9
5
Cable Reverse Fly
3
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 5
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 7
3
Military Press (Barbell)
1
3
8 reps
-
RPE 7
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 7
5
Chest Supported Row (Machine)
3
12 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
2
3
4 reps
-
RPE 7
2
Incline Bench Press (Smith Machine)
1
3
6 reps
-
RPE 8
3
Military Press (Barbell)
1
3
8 reps
-
RPE 8
4
Bulgarian Split Squat (Barbell)
3
8 reps
RPE 8
5
Chest Supported Row (Machine)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 7
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 7
3
Leg Extension
3
12 reps
RPE 7
4
Leg Curl
3
12 reps
RPE 7
5
Hyperextension
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
1
1
1
15 reps
10 reps
5 reps
-
RPE 8
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
3
10 reps
-
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Leg Curl
3
12 reps
RPE 9
5
Hyperextension
3
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 7
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 7
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 7
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 7
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
8 reps
-
RPE 8
2
Close Grip Bench Press (Smith Machine)
1
3
10 reps
-
RPE 8
3
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
4A
Hip Abductor (Machine)
2
15-20 reps
RPE 9
4B
Hip Adductor (Machine)
2
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
@7
@7
@7
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
@7
@7
@7
3
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 2
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
@8
@8
@8
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
@8
@8
@8
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4A
Bayesian Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
5
Cable Reverse Fly
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 3
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
@7
@7
@7
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
@8
@8
@8
3
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
@8
@8
@8
4
Bulgarian Split Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 4
1
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
10 Reps
5 Reps
-
@8
@8
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
@8
@8
@8
2
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
@8
@8
@8
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4A
Hip Abductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9
4B
Hip Adductor (Machine)
1 Set
1 Set
15-20 Reps
15-20 Reps
@9
@9