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by Adam D.
9 athletes joined

Program Description

To increase muscle size while hitting each muscle twice with low volume and high intensity

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Mar 11, 2025 09:47
  • Last Edited
    Apr 25, 2025 06:31
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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
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Pec Deck (Machine)
2
4-8 reps
RPE 9
3
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
4
Seated Hamstring Curl
2
4-8 reps
RPE 9
5
Calf Raise (Machine)
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Tricep Extension (Machine)
2
4-8 reps
RPE 9
5
Bicep Curl (Machine)
2
4-8 reps
RPE 9
6
Seated Hamstring Curl
2
4-8 reps
RPE 9
7
Calf Raise (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-8 reps
RPE 9
2
Upright EZ Bar Cable Row Straps
2
4-8 reps
RPE 9
3
Pec Deck (Machine)
2
4-8 reps
RPE 9
4
Calf Raise (Machine)
2
4-8 reps
RPE 9
5
Seated Hamstring Curl
2
4-8 reps
RPE 9
6
Tricep Extension (Machine)
2
4-8 reps
RPE 9
7
Bicep Curl (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 9
2
Squat (Barbell)
3
4-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
4-8 reps
RPE 9
4
Military Press (Barbell)
3
4-8 reps
RPE 9
5
Lat Focused Dumbbell Row
3
4-8 reps
RPE 9
6
Cable Crunch
3
4-8 reps
RPE 9
7
Cable Incline Wrist Curls
2
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Lateral Raise (Cable)
2
4-8 reps
RPE 9
5
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
6
JM Press (Smith Machine)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
JM Press (Smith Machine)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
7
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
4-8 reps
RPE 9
2
Wide Grip Lat Pulldown
2
4-8 reps
RPE 9
3
Cambered Bar Incline Bench Press
2
4-8 reps
RPE 9
4
Fat Grip Reverse Curls(Ez Bar)
2
4-8 reps
RPE 9
5
Lateral Raise (Cable)
2
4-8 reps
RPE 9
6
Elbow Supported Bicep Curls
2
4-8 reps
RPE 9
7
JM Press (Smith Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Oblique QL Side Raise
2
4-8 reps
RPE 9
2
Zercher Deadlift
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Standing Calf Raise
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise Back Supported
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Hip Adductor (Machine)
2
4-8 reps
RPE 9
4
Hanging Leg Raise
2
4-8 reps
RPE 9
5
Standing Calf Raise
2
4-8 reps
RPE 9
6
Leg Extension
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Zercher Deadlift
2
4-8 reps
RPE 9
2
Oblique Crunch
2
4-8 reps
RPE 9
3
Standing Calf Raise
2
4-8 reps
RPE 9
4
Hip Adductor (Machine)
2
4-8 reps
RPE 9
5
Leg Extension
2
4-8 reps
RPE 9
6
Hanging Leg Raise
2
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Supported Row (Machine)
2 Sets
4-8 Reps
@9
2
Pec Deck (Machine)
2 Sets
4-8 Reps
@9
3
Upright EZ Bar Cable Row Straps
2 Sets
4-8 Reps
@9
4
Seated Hamstring Curl
2 Sets
4-8 Reps
@9
5
Calf Raise (Machine)
2 Sets
4-8 Reps
@9
6
Tricep Extension (Machine)
2 Sets
4-8 Reps
@9
7
Bicep Curl (Machine)
2 Sets
4-8 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
2
Squat (Barbell)
3 Sets
4-8 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
4-8 Reps
@9
4
Military Press (Barbell)
3 Sets
4-8 Reps
@9
5
Lat Focused Dumbbell Row
3 Sets
4-8 Reps
@9
6
Cable Crunch
3 Sets
4-8 Reps
@9
7
Cable Incline Wrist Curls
2 Sets
6-8 Reps
@9
Day 3
1
Pull-Up (Weighted)
1 Set
4-8 Reps
@9
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
@9
3
Cambered Bar Incline Bench Press
2 Sets
4-8 Reps
@9
4
Lateral Raise (Cable)
2 Sets
4-8 Reps
@9
5
Fat Grip Reverse Curls(Ez Bar)
2 Sets
4-8 Reps
@9
6
JM Press (Smith Machine)
2 Sets
4-8 Reps
@9
7
Elbow Supported Bicep Curls
2 Sets
4-8 Reps
@9
Day 4
1
Oblique QL Side Raise
2 Sets
4-8 Reps
@9
2
Zercher Deadlift
2 Sets
4-8 Reps
@9
3
Hip Adductor (Machine)
2 Sets
4-8 Reps
@9
4
Standing Calf Raise
2 Sets
4-8 Reps
@9
5
Leg Extension
2 Sets
4-8 Reps
@9
6
Hanging Leg Raise Back Supported
2 Sets
4-8 Reps
@9