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Samim’s training

by Samim M.
1 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
    May 21, 2025 01:02
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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
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
-