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BoostcampPNG

The World’s Most Conga Backside

by Cory C.
1 athletes joined

Program Description

The purpose of the program is to bring up the hamstrings and back. This is very posterior chain heavy and requires high effort and is heavy volume.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 18, 2026 03:13
  • Last Edited
    Feb 19, 2026 07:48
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
14.1%
Glutes
13.7%
Quadriceps
11.8%
Upper Back
7.8%
Abs
7%
Calves
5.9%
Chest
5.8%
Lats
5.4%
Biceps
5.4%
Triceps
5.4%
Front Delts
5.1%
Lower Back
4.4%
Abductors
2.4%
Adductors
2.4%
Forearms
1.5%
Rear Delts
1.2%
Middle Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
20 reps
15 reps
12 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Leg Press
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 9
RPE 9.5
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Machine)
2
1
10 reps
20 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
7
Hip Abductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
8
Back Extension
3
20 reps
RPE 7
9
Calf Raise (Machine)
3
1
10 reps
20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
20 reps
15 reps
12 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Leg Press
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 9
RPE 9.5
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Machine)
2
1
10 reps
20 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
7
Hip Abductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
8
Back Extension
3
20 reps
RPE 7
9
Calf Raise (Machine)
3
1
10 reps
20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
20 reps
15 reps
12 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Leg Press
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 9
RPE 9.5
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Machine)
2
1
10 reps
20 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
7
Hip Abductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
8
Back Extension
3
20 reps
RPE 7
9
Calf Raise (Machine)
3
1
10 reps
20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
20 reps
15 reps
12 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Leg Press
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 9
RPE 9.5
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Machine)
2
1
10 reps
20 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
7
Hip Abductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
8
Back Extension
3
20 reps
RPE 7
9
Calf Raise (Machine)
3
1
10 reps
20 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
1
1
1
1
1
1
20 reps
20 reps
15 reps
12 reps
10 reps
20 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9
RPE 10
2
Leg Press
1
1
1
1
1
1
20 reps
18 reps
16 reps
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 9
RPE 9.5
3
Deadlift (Barbell)
5
5 reps
RPE 8
4
Lunge (Dumbbell)
3
20 reps
RPE 8
5
Hip Thrust (Machine)
2
1
10 reps
20 reps
RPE 8
RPE 10
6
Hip Adductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
7
Hip Abductor (Machine)
3
1
1
10 reps
10 reps
20 reps
RPE 8
RPE 10
RPE 10
8
Back Extension
3
20 reps
RPE 7
9
Calf Raise (Machine)
3
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
20 reps
12 reps
RPE 7
RPE 8
2
Chin-Up (Assisted)
1
100 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 10
4
T-Bar Row
3
8 reps
RPE 9
5
Shrug (Dumbbell)
5
10 reps
RPE 8
6
Bicep Curl (Machine)
1
3
100 reps
10 reps
RPE 7
RPE 9
7
Bicep Curl (Cable)
3
1
30 reps
30 reps
RPE 9.5
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
20 reps
12 reps
RPE 7
RPE 8
2
Chin-Up (Assisted)
1
100 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 10
4
T-Bar Row
3
8 reps
RPE 9
5
Shrug (Dumbbell)
5
10 reps
RPE 8
6
Bicep Curl (Machine)
1
3
100 reps
10 reps
RPE 7
RPE 9
7
Bicep Curl (Cable)
3
1
30 reps
30 reps
RPE 9.5
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
20 reps
12 reps
RPE 7
RPE 8
2
Chin-Up (Assisted)
1
100 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 10
4
T-Bar Row
3
8 reps
RPE 9
5
Shrug (Dumbbell)
5
10 reps
RPE 8
6
Bicep Curl (Machine)
1
3
100 reps
10 reps
RPE 7
RPE 9
7
Bicep Curl (Cable)
3
1
30 reps
30 reps
RPE 9.5
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
20 reps
12 reps
RPE 7
RPE 8
2
Chin-Up (Assisted)
1
100 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 10
4
T-Bar Row
3
8 reps
RPE 9
5
Shrug (Dumbbell)
5
10 reps
RPE 8
6
Bicep Curl (Machine)
1
3
100 reps
10 reps
RPE 7
RPE 9
7
Bicep Curl (Cable)
3
1
30 reps
30 reps
RPE 9.5
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
3
20 reps
12 reps
RPE 7
RPE 8
2
Chin-Up (Assisted)
1
100 reps
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
20 reps
RPE 8
RPE 10
4
T-Bar Row
3
8 reps
RPE 9
5
Shrug (Dumbbell)
5
10 reps
RPE 8
6
Bicep Curl (Machine)
1
3
100 reps
10 reps
RPE 7
RPE 9
7
Bicep Curl (Cable)
3
1
30 reps
30 reps
RPE 9.5
RPE 10
8
Calf Raise (Machine)
3
20 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
20 reps
10 reps
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8.5
3
Hack Squat
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
3
5 reps
RPE 8
5A
Goblet Squat
3
20 reps
RPE 8
5B
Walking Lunge
3
10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
7
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
20 reps
10 reps
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8.5
3
Hack Squat
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
3
5 reps
RPE 8
5A
Goblet Squat
3
20 reps
RPE 8
5B
Walking Lunge
3
10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
7
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
20 reps
10 reps
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8.5
3
Hack Squat
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
3
5 reps
RPE 8
5A
Goblet Squat
3
20 reps
RPE 8
5B
Walking Lunge
3
10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
7
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
20 reps
10 reps
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8.5
3
Hack Squat
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
3
5 reps
RPE 8
5A
Goblet Squat
3
20 reps
RPE 8
5B
Walking Lunge
3
10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
7
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
3
20 reps
10 reps
RPE 8
RPE 9
2
Leg Press
3
10 reps
RPE 8.5
3
Hack Squat
1
1
1
1
20 reps
15 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
RPE 10
4
Front Squat (Barbell)
3
5 reps
RPE 8
5A
Goblet Squat
3
20 reps
RPE 8
5B
Walking Lunge
3
10 reps
RPE 9
6
Calf Raise (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 9
RPE 9
7
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7
2
Chest Press (Machine)
2
3
20 reps
10 reps
RPE 7.5
RPE 8
3
Chest Fly (Machine)
5
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
1
12 reps
24 reps
RPE 8
RPE 9
5
Bench Press (Close Grip)
3
1
8 reps
30 reps
RPE 9
RPE 10
6
Seated Dip (Machine)
3
20 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
8
Calf Raise (Machine)
5
12 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7
2
Chest Press (Machine)
2
3
20 reps
10 reps
RPE 7.5
RPE 8
3
Chest Fly (Machine)
5
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
1
12 reps
24 reps
RPE 8
RPE 9
5
Bench Press (Close Grip)
3
1
8 reps
30 reps
RPE 9
RPE 10
6
Seated Dip (Machine)
3
20 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
8
Calf Raise (Machine)
5
12 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7
2
Chest Press (Machine)
2
3
20 reps
10 reps
RPE 7.5
RPE 8
3
Chest Fly (Machine)
5
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
1
12 reps
24 reps
RPE 8
RPE 9
5
Bench Press (Close Grip)
3
1
8 reps
30 reps
RPE 9
RPE 10
6
Seated Dip (Machine)
3
20 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
8
Calf Raise (Machine)
5
12 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7
2
Chest Press (Machine)
2
3
20 reps
10 reps
RPE 7.5
RPE 8
3
Chest Fly (Machine)
5
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
1
12 reps
24 reps
RPE 8
RPE 9
5
Bench Press (Close Grip)
3
1
8 reps
30 reps
RPE 9
RPE 10
6
Seated Dip (Machine)
3
20 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
8
Calf Raise (Machine)
5
12 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
1
100 reps
RPE 7
2
Chest Press (Machine)
2
3
20 reps
10 reps
RPE 7.5
RPE 8
3
Chest Fly (Machine)
5
10 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
1
12 reps
24 reps
RPE 8
RPE 9
5
Bench Press (Close Grip)
3
1
8 reps
30 reps
RPE 9
RPE 10
6
Seated Dip (Machine)
3
20 reps
RPE 8
7A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
7B
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
8
Calf Raise (Machine)
5
12 reps
RPE 8
9
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 10
RPE 10
2
Glute Kickback
5
20 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
1
3
12-12 reps
12-12 reps
12-12 reps
12-20 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Trap Bar Deadlift
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Back Extension
3
AMRAP
RPE 10
7
Standing Calf Raise
4
20 reps
RPE 8
8
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 10
RPE 10
2
Glute Kickback
5
20 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
1
3
12-12 reps
12-12 reps
12-12 reps
12-20 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Trap Bar Deadlift
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Back Extension
3
AMRAP
RPE 10
7
Standing Calf Raise
4
20 reps
RPE 8
8
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 10
RPE 10
2
Glute Kickback
5
20 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
1
3
12-12 reps
12-12 reps
12-12 reps
12-20 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Trap Bar Deadlift
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Back Extension
3
AMRAP
RPE 10
7
Standing Calf Raise
4
20 reps
RPE 8
8
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 10
RPE 10
2
Glute Kickback
5
20 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
1
3
12-12 reps
12-12 reps
12-12 reps
12-20 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Trap Bar Deadlift
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Back Extension
3
AMRAP
RPE 10
7
Standing Calf Raise
4
20 reps
RPE 8
8
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
1
1
12 reps
12 reps
20 reps
RPE 8
RPE 10
RPE 10
2
Glute Kickback
5
20 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
1
3
12-12 reps
12-12 reps
12-12 reps
12-20 reps
RPE 8
RPE 9
RPE 10
RPE 10
4
Trap Bar Deadlift
1
1
1
1
10 reps
8 reps
6 reps
20 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Back Extension
3
AMRAP
RPE 10
7
Standing Calf Raise
4
20 reps
RPE 8
8
Cable Crunch
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
100 reps
RPE 10
2
Pullover (Machine)
3
20 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
2
20 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
4
Trap Bar Power Shrug
3
3
10 reps
20 reps
RPE 8
RPE 9
5
Bicep Curl (Machine)
1
100 reps
RPE 7
6
Overhead Extension (EZ Bar)
1
3
100 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
9
Seated Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
100 reps
RPE 10
2
Pullover (Machine)
3
20 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
2
20 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
4
Trap Bar Power Shrug
3
3
10 reps
20 reps
RPE 8
RPE 9
5
Bicep Curl (Machine)
1
100 reps
RPE 7
6
Overhead Extension (EZ Bar)
1
3
100 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
9
Seated Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
100 reps
RPE 10
2
Pullover (Machine)
3
20 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
2
20 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
4
Trap Bar Power Shrug
3
3
10 reps
20 reps
RPE 8
RPE 9
5
Bicep Curl (Machine)
1
100 reps
RPE 7
6
Overhead Extension (EZ Bar)
1
3
100 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
9
Seated Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
100 reps
RPE 10
2
Pullover (Machine)
3
20 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
2
20 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
4
Trap Bar Power Shrug
3
3
10 reps
20 reps
RPE 8
RPE 9
5
Bicep Curl (Machine)
1
100 reps
RPE 7
6
Overhead Extension (EZ Bar)
1
3
100 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
9
Seated Calf Raise
3
20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
100 reps
RPE 10
2
Pullover (Machine)
3
20 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
2
1
2
20 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
4
Trap Bar Power Shrug
3
3
10 reps
20 reps
RPE 8
RPE 9
5
Bicep Curl (Machine)
1
100 reps
RPE 7
6
Overhead Extension (EZ Bar)
1
3
100 reps
10 reps
RPE 7
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
8
Decline Sit Up (Weighted)
3
AMRAP
RPE 10
9
Seated Calf Raise
3
20 reps
RPE 8
Week 1
1 / 5 Weeks
Day 1
1
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
15 Reps
12 Reps
10 Reps
20 Reps
@7
@8
@8
@9
@9
@10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
18 Reps
16 Reps
14 Reps
12 Reps
10 Reps
@8
@8
@8
@9
@9
@9.5
3
Deadlift (Barbell)
5 Sets
5 Reps
@8
4
Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Hip Thrust (Machine)
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
6
Hip Adductor (Machine)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
20 Reps
@8
@10
@10
7
Hip Abductor (Machine)
3 Sets
1 Set
1 Set
10 Reps
10 Reps
20 Reps
@8
@10
@10
8
Back Extension
3 Sets
20 Reps
@7
9
Calf Raise (Machine)
3 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
3 Sets
20 Reps
12 Reps
@7
@8
2
Chin-Up (Assisted)
1 Set
100 Reps
@10
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
4
T-Bar Row
3 Sets
8 Reps
@9
5
Shrug (Dumbbell)
5 Sets
10 Reps
@8
6
Bicep Curl (Machine)
1 Set
3 Sets
100 Reps
10 Reps
@7
@9
7
Bicep Curl (Cable)
3 Sets
1 Set
30 Reps
30 Reps
@9.5
@10
8
Calf Raise (Machine)
3 Sets
20 Reps
@8
9
Cable Crunch
3 Sets
AMRAP
@10
Day 3
1
Leg Extension
3 Sets
3 Sets
20 Reps
10 Reps
@8
@9
2
Leg Press
3 Sets
10 Reps
@8.5
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
8 Reps
@8
@8
@9
@10
4
Front Squat (Barbell)
3 Sets
5 Reps
@8
5A
Goblet Squat
3 Sets
20 Reps
@8
5B
Walking Lunge
3 Sets
10 Reps
@9
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@9
@9
7
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
Day 4
1
Tricep Rope Push Down (Cable)
1 Set
100 Reps
@7
2
Chest Press (Machine)
2 Sets
3 Sets
20 Reps
10 Reps
@7.5
@8
3
Chest Fly (Machine)
5 Sets
10 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
1 Set
12 Reps
24 Reps
@8
@9
5
Bench Press (Close Grip)
3 Sets
1 Set
8 Reps
30 Reps
@9
@10
6
Seated Dip (Machine)
3 Sets
20 Reps
@8
7A
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
7B
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7
8
Calf Raise (Machine)
5 Sets
12 Reps
@8
9
Cable Crunch
3 Sets
AMRAP
@10
Day 6
1
Chin-Up (Assisted)
1 Set
100 Reps
@10
2
Pullover (Machine)
3 Sets
20 Reps
@8
3
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
2 Sets
20 Reps
12 Reps
12 Reps
@7.5
@8
@9
4
Trap Bar Power Shrug
3 Sets
3 Sets
10 Reps
20 Reps
@8
@9
5
Bicep Curl (Machine)
1 Set
100 Reps
@7
6
Overhead Extension (EZ Bar)
1 Set
3 Sets
100 Reps
10 Reps
@7
@8
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
8
Decline Sit Up (Weighted)
3 Sets
AMRAP
@10
9
Seated Calf Raise
3 Sets
20 Reps
@8
Day 5
1
Lying Leg Curl
3 Sets
1 Set
1 Set
12 Reps
12 Reps
20 Reps
@8
@10
@10
2
Glute Kickback
5 Sets
20 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
3 Sets
12-12 Reps
12-12 Reps
12-12 Reps
12-20 Reps
@8
@9
@10
@10
4
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
20 Reps
@9
@9
@9
@9.5
5
Stiff Leg Deadlift
3 Sets
8 Reps
@8
6
Back Extension
3 Sets
AMRAP
@10
7
Standing Calf Raise
4 Sets
20 Reps
@8
8
Cable Crunch
3 Sets
AMRAP
@10