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BoostcampPNG

Preparación para los grados

by Santiago V.

Program Description

Programa diseñado para mi esposa porque la amo y para estar bien papis para su grado siuuuuuuu

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 02, 2024 07:52
  • Last Edited
    Mar 18, 2025 12:17

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Biceps
9.9%
Chest
9.1%
Front Delts
8.4%
Quadriceps
8.2%
Hamstrings
8%
Glutes
7.6%
Lats
7.2%
Upper Back
7%
Abs
6.3%
Middle Delts
5.3%
Rear Delts
2.4%
Abductors
2.4%
Calves
2.4%
Lower Back
1.9%
Adductors
1.6%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
2
Upright Row (Cable)
3
15-20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
3
15-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
15-20 reps
RPE 8
6
Concentration Curl
3
15-20 reps
RPE 8
7
Tricep Kickback
3
15-20 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 8
9
Single Arm Pushdown
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
2
Upright Row (Cable)
3
15-20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
3
15-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
15-20 reps
RPE 8
6
Concentration Curl
3
15-20 reps
RPE 8
7
Tricep Kickback
3
15-20 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 8
9
Single Arm Pushdown
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
2
Upright Row (Cable)
3
15-20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
3
15-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
15-20 reps
RPE 8
6
Concentration Curl
3
15-20 reps
RPE 8
7
Tricep Kickback
3
15-20 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 8
9
Single Arm Pushdown
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 8
2
Leg Extension
3
15-20 reps
RPE 8
3
Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
7
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 8
2
Leg Extension
3
15-20 reps
RPE 8
3
Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
7
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 8
2
Leg Extension
3
15-20 reps
RPE 8
3
Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
7
Standing Calf Raise
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Underhand Lat Pulldown
3
15-20 reps
RPE 8
5
Dumbbell Row
3
15-20 reps
RPE 8
6
Pullover (Dumbbell)
3
15-20 reps
RPE 8
7
Cable Crunch
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Underhand Lat Pulldown
3
15-20 reps
RPE 8
5
Dumbbell Row
3
15-20 reps
RPE 8
6
Pullover (Dumbbell)
3
15-20 reps
RPE 8
7
Cable Crunch
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Underhand Lat Pulldown
3
15-20 reps
RPE 8
5
Dumbbell Row
3
15-20 reps
RPE 8
6
Pullover (Dumbbell)
3
15-20 reps
RPE 8
7
Cable Crunch
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
2
Upright Row (Cable)
3
15-20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
3
15-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
15-20 reps
RPE 8
6
Concentration Curl
3
15-20 reps
RPE 8
7
Tricep Kickback
3
15-20 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 8
9
Single Arm Pushdown
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
2
Upright Row (Cable)
3
15-20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
3
15-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
15-20 reps
RPE 8
6
Concentration Curl
3
15-20 reps
RPE 8
7
Tricep Kickback
3
15-20 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 8
9
Single Arm Pushdown
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
15-20 reps
RPE 8
2
Upright Row (Cable)
3
15-20 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Bicep Curl (Cable)
3
15-20 reps
RPE 8
5
Bicep Curl (Barbell)
3
15-20 reps
RPE 8
6
Concentration Curl
3
15-20 reps
RPE 8
7
Tricep Kickback
3
15-20 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
15-20 reps
RPE 8
9
Single Arm Pushdown
3
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 8
2
Upright Row (Cable)
3
8-10 reps
RPE 8
3
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Bicep Curl (Cable)
3
8-10 reps
RPE 8
5
Bicep Curl (Barbell)
2
8-10 reps
RPE 8
6
Concentration Curl
2
8-10 reps
RPE 8
7
Tricep Kickback
3
8-10 reps
RPE 8
8
Single Arm Tricep Extension (Cable)
3
8-10 reps
RPE 8
9
Single Arm Pushdown
2
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 8
2
Leg Extension
3
15-20 reps
RPE 8
3
Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
7
Standing Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 8
2
Leg Extension
3
15-20 reps
RPE 8
3
Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
7
Standing Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15-20 reps
RPE 8
2
Leg Extension
3
15-20 reps
RPE 8
3
Lunge (Dumbbell)
3
15-20 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15-20 reps
RPE 8
5
Lying Leg Curl
3
15-20 reps
RPE 8
6
Hip Abductor (Machine)
3
15-20 reps
RPE 8
7
Standing Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Leg Extension
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
8-10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Standing Calf Raise
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Underhand Lat Pulldown
3
15-20 reps
RPE 8
5
Dumbbell Row
3
15-20 reps
RPE 8
6
Pullover (Dumbbell)
3
15-20 reps
RPE 8
7
Cable Crunch
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Underhand Lat Pulldown
3
15-20 reps
RPE 8
5
Dumbbell Row
3
15-20 reps
RPE 8
6
Pullover (Dumbbell)
3
15-20 reps
RPE 8
7
Cable Crunch
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
3
15-20 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 8
4
Underhand Lat Pulldown
3
15-20 reps
RPE 8
5
Dumbbell Row
3
15-20 reps
RPE 8
6
Pullover (Dumbbell)
3
15-20 reps
RPE 8
7
Cable Crunch
3
15-20 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Underhand Lat Pulldown
4
8-10 reps
RPE 8
5
Dumbbell Row
3
8-10 reps
RPE 8
6
Pullover (Dumbbell)
3
8-10 reps
RPE 8
7
Cable Crunch
3
8-10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
8-10 reps
RPE 8
Week 1
1 / 9 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Upright Row (Cable)
3 Sets
8-10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8
6
Concentration Curl
2 Sets
8-10 Reps
@8
7
Tricep Kickback
3 Sets
8-10 Reps
@8
8
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
9
Single Arm Pushdown
2 Sets
8-10 Reps
@8
Day 2
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Leg Extension
3 Sets
8-10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
5
Lying Leg Curl
3 Sets
8-10 Reps
@8
6
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
7
Standing Calf Raise
3 Sets
8-10 Reps
@8
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
4 Sets
8-10 Reps
@8
5
Dumbbell Row
3 Sets
8-10 Reps
@8
6
Pullover (Dumbbell)
3 Sets
8-10 Reps
@8
7
Cable Crunch
3 Sets
8-10 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Upright Row (Cable)
3 Sets
8-10 Reps
@8
3
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8-10 Reps
@8
5
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8
6
Concentration Curl
2 Sets
8-10 Reps
@8
7
Tricep Kickback
3 Sets
8-10 Reps
@8
8
Single Arm Tricep Extension (Cable)
3 Sets
8-10 Reps
@8
9
Single Arm Pushdown
2 Sets
8-10 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
8-10 Reps
@8
2
Leg Extension
3 Sets
8-10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)
3 Sets
8-10 Reps
@8
5
Lying Leg Curl
3 Sets
8-10 Reps
@8
6
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
7
Standing Calf Raise
3 Sets
8-10 Reps
@8
Day 6
1
Incline Bench Press (Barbell)
4 Sets
8-10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@8
4
Underhand Lat Pulldown
4 Sets
8-10 Reps
@8
5
Dumbbell Row
3 Sets
8-10 Reps
@8
6
Pullover (Dumbbell)
3 Sets
8-10 Reps
@8
7
Cable Crunch
3 Sets
8-10 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
8-10 Reps
@8