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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.
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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