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The 1% Program (2)

by Deegan S.
1 athletes joined

Program Description

This program is inspired by the ALBERTO NUNEZ program, with more in-depth warm-ups, cool-downs, and alternative exercises for us taller lifters. With that said, GET AFTER IT!!! (edited 10/2025)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2025 05:36
  • Last Edited
    Nov 07, 2025 07:03

Summary

Unlock your potential with The 1% Program, a comprehensive 14-week training regimen designed for dedicated lifters. Committing just four days a week, you'll engage in targeted workouts that blend strength and hypertrophy, focusing on both upper and lower body development. Each session includes a dynamic warm-up and a variety of exercises, from barbell squats to cable supersets, ensuring a balanced approach to muscle growth and endurance. Get ready to elevate your fitness game and see the results of consistent effort!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.9%
Quadriceps
12.2%
Triceps
12.2%
Glutes
10.6%
Front Delts
10.6%
Chest
6.8%
Upper Back
4.9%
Biceps
4.9%
Abs
4.2%
Calves
3.8%
Lats
3.8%
Middle Delts
3%
Lower Back
2.3%
Forearms
2.3%
Rear Delts
2.3%
Adductors
1.9%
Abductors
1.1%
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Squat (Barbell)
3
6-8 reps
RPE 7-10
3
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7-10
4
Leg Press
3
6-10 reps
RPE 7-10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Lying Leg Curl
3
10-15 reps
RPE 7-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
4
Lat Dominate Row
3
6-10 reps
RPE 7-9
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
6B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
7
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
3
Seated Front Raise
2
10-15 reps
RPE 10
4
Dip (Bodyweight)
3
6-10 reps
RPE 7-10
5
Pull-Up (Bodyweight)
3
6-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
3
6-10 reps
RPE 7-10
3
Leg Extension
2
10-15 reps
RPE 7-10
4
Straight Leg Calf Raise
3
10-15 reps
RPE 7-10
5
Goblet Squat
2
10-15 reps
RPE 7-10
6
Cool-Down
1
3 mins
RPE 6
Week 1
1 / 14 Weeks
Day 1
1
Warm-Up
1 Set
5 mins
@6
2
Squat (Barbell)
3 Sets
6-8 Reps
@7-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-10
@7-10
@7-10
4
Leg Press
3 Sets
6-10 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Lying Leg Curl
3 Sets
10-15 Reps
@7-10
7
Cool-Down
1 Set
3 mins
@6
Day 2
1
Warm-Up
1 Set
3 mins
@6
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
3
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@7-10
4
Lat Dominate Row
3 Sets
6-10 Reps
@7-9
5
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
6A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8-10
6B
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8-10
7
Cool-Down
1 Set
3 mins
@6
Day 3
1
Warm-Up
1 Set
3 mins
@6
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
3
Seated Front Raise
2 Sets
10-15 Reps
@10
4
Dip (Bodyweight)
3 Sets
6-10 Reps
@7-10
5
Pull-Up (Bodyweight)
3 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
@6-10
7
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
8
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
9
Cool-Down
1 Set
3 mins
@6
Day 4
1
Warm-Up
1 Set
5 mins
@6
2
Hack Squat
3 Sets
6-10 Reps
@7-10
3
Leg Extension
2 Sets
10-15 Reps
@7-10
4
Straight Leg Calf Raise
3 Sets
10-15 Reps
@7-10
5
Goblet Squat
2 Sets
10-15 Reps
@7-10
6
Cool-Down
1 Set
3 mins
@6