Program Description
This is as close as I can get to the program I would run if I was starting over again!!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedAug 21, 2024 07:31
- Last EditedJun 18, 2025 12:55
Summary
Zac's Basics is a comprehensive 12-week program designed for those ready to build a solid foundation in strength training. With six training days each week, this program emphasizes a balanced approach, incorporating compound lifts and accessory work to maximize muscle growth and functional strength. Each session targets key muscle groups through a mix of push and pull workouts, ensuring you develop both power and endurance. Get ready to elevate your fitness game with structured workouts that push your limits and promote consistent progress!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
-
2
Bench Press (Barbell)
1
3
6-8 reps
8-12 reps
-
-
3
Chest Fly (Cable)
3
12-15 reps
RPE 10
4
Dip (Weighted)
4
10-12 reps
RPE 8
5A
Lateral Raise (Cable)
4
12-15 reps
RPE 10
5B
Tricep Pushdown (Cable)
1
2
8-10 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
-
2
Reverse Pec Deck
4
12-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Hammer Curl (Cable)
4
8-10 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7
3
Hack Squat
3
6-8 reps
RPE 10
4
Seated Hamstring Curl
3
10-12 reps
RPE 9
5A
Leg Extension
3
12-15 reps
RPE 10
5B
Sissy Squat
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lu Lateral raise
3
-
2
Dip (Weighted)
3
6-8 reps
RPE 10
3
Overhead Press (Barbell)
3
6-8 reps
RPE 9
4
Bench Press (Close Grip)
3
8-10 reps
RPE 8
5A
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
5B
Partial Lateral Raise (Cable)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
2
6-8 reps
10-12 reps
RPE 10
RPE 10
2
Leg Press
4
12-15 reps
RPE 10
3
Walking Lunge
2
AMRAP
RPE 10
4A
Hip Abductor (Machine)
3
12-15 reps
RPE 8
4B
Hip Adductor (Machine)
3
12-15 reps
RPE 8
5
Cable Crunch
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 9
2
Single Arm Row (Cable)
3
12-15 reps
RPE 10
3
Face Pull
3
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Face Pull3 Sets
-
2
Bench Press (Barbell)1 Set
3 Sets
6-8 Reps
8-12 Reps
-
-
3
Chest Fly (Cable)3 Sets
12-15 Reps
@10
4
Dip (Weighted)4 Sets
10-12 Reps
@8
5A
Lateral Raise (Cable)4 Sets
12-15 Reps
@10
5B
Tricep Pushdown (Cable)1 Set
2 Sets
8-10 Reps
8-10 Reps
@10
@10
Day 2
1
Pull-Up (Weighted)3 Sets
8-10 Reps
-
2
Reverse Pec Deck4 Sets
12-15 Reps
@10
3
Chest Supported Row (Machine)3 Sets
6-8 Reps
-
4
Hammer Curl (Cable)4 Sets
8-10 Reps
@10
5
Preacher Curl (Dumbbell)3 Sets
10-12 Reps
@9
Day 3
1
Squat (Barbell)2 Sets
2 Sets
6-8 Reps
10-12 Reps
@9
@9
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@7
3
Hack Squat3 Sets
6-8 Reps
@10
4
Seated Hamstring Curl3 Sets
10-12 Reps
@9
5A
Leg Extension3 Sets
12-15 Reps
@10
5B
Sissy Squat3 Sets
-
-
Day 4
1
Lu Lateral raise3 Sets
-
2
Dip (Weighted)3 Sets
6-8 Reps
@10
3
Overhead Press (Barbell)3 Sets
6-8 Reps
@9
4
Bench Press (Close Grip)3 Sets
8-10 Reps
@8
5A
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
5B
Partial Lateral Raise (Cable)3 Sets
10-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)2 Sets
2 Sets
6-8 Reps
10-12 Reps
@10
@10
2
Leg Press4 Sets
12-15 Reps
@10
3
Walking Lunge2 Sets
AMRAP
@10
4A
Hip Abductor (Machine)3 Sets
12-15 Reps
@8
4B
Hip Adductor (Machine)3 Sets
12-15 Reps
@8
5
Cable Crunch3 Sets
AMRAP
@10
Day 6
1
Bent Over Row (Barbell)3 Sets
6-8 Reps
@9
2
Single Arm Row (Cable)3 Sets
12-15 Reps
@10
3
Face Pull3 Sets
8-10 Reps
@9
4
Bicep Curl (Dumbbell)3 Sets
10-12 Reps
@10
5
Reverse Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@10