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Samim’s training

by Samim M.
2 athletes joined

Program Description

To make you jacked af

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 20, 2025 06:22
  • Last Edited
    Jun 18, 2025 09:54

Summary

Embark on a transformative 12-week journey with Samim’s training program, designed for dedicated lifters ready to elevate their strength and physique. Committing six days a week, you'll engage in a dynamic mix of barbell, dumbbell, and cable exercises, targeting all major muscle groups. Each session is meticulously structured to enhance your performance, combining compound lifts like the Bench Press and Romanian Deadlift with isolation movements for balanced development. Get ready to push your limits and achieve your fitness goals with confidence!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 7.5
-
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
3
8 reps
RPE 7.5
8
Standing Calf Raise
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
2
Lat Pulldown
2
1
15 reps
15 reps
RPE 8.5
RPE 8
3
Bent Over Row (Barbell)
3
10 reps
RPE 8
4
Face Pull
3
12 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
15 reps
RPE 8
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
3
Leg Press
4
20 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Standing Calf Raise
3
12 reps
RPE 8
6
Leg Curl
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Cable)
3
15 reps
RPE 8
5
Skull Crusher (Barbell)
3
12 reps
RPE 8
6
Stiff Leg Deadlift (Dumbbell)
3
12 reps
RPE 8
7
Seated Calf Raise
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
10 reps
RPE 8
3
Pullover (Dumbbell)
3
12 reps
RPE 8
4
Rear Delt Fly (Cable)
3
15 reps
RPE 8
5
Preacher Curl (Barbell)
3
12 reps
RPE 7.5
6
Hamstring Curl
3
15 reps
RPE 7.5
7
Standing Calf Raise
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Lying Leg Curl
3
15 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
20 reps
RPE 7.5
5
Standing Calf Raise
3
12 reps
RPE 7.5
6
Seated Calf Raise
2
1
12 reps
12 reps
RPE 7.5
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@7.5
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
6
Lying Leg Curl
3 Sets
12 Reps
@8
7
Seated Calf Raise
3 Sets
8 Reps
@7.5
8
Standing Calf Raise
2 Sets
10 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
1 Set
15 Reps
15 Reps
@8.5
@8
3
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
4
Face Pull
3 Sets
12 Reps
@7.5
5
Incline Hammer Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Lying Leg Curl
3 Sets
12 Reps
@7.5
7
Seated Calf Raise
3 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
3
Leg Press
4 Sets
20 Reps
@7.5
4
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
5
Standing Calf Raise
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Arnold Press
3 Sets
10 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@8
6
Stiff Leg Deadlift (Dumbbell)
3 Sets
12 Reps
@8
7
Seated Calf Raise
3 Sets
12 Reps
@7
Day 5
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8
2
T-Bar Row
3 Sets
10 Reps
@8
3
Pullover (Dumbbell)
3 Sets
12 Reps
@8
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hamstring Curl
3 Sets
15 Reps
@7.5
7
Standing Calf Raise
3 Sets
12 Reps
@7.5
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
3
Lying Leg Curl
3 Sets
15 Reps
@7.5
4
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@7.5
5
Standing Calf Raise
3 Sets
12 Reps
@7.5
6
Seated Calf Raise
2 Sets
1 Set
12 Reps
12 Reps
@7.5
-