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REBUILD SYSTEM

by Rafael Procópio
2 athletes joined

Program Description

This program may be inspired on the work of Jordan Peters (@trainedbyjp) and Alex Leonidas (@alexleonidasofficial).

Program Overview

  • Level
    Novice, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 28, 2025 04:47
  • Last Edited
    Jun 18, 2025 07:46

Summary

The REBUILD SYSTEM is a comprehensive 12-week program designed for those looking to enhance their strength and rebuild their physique. With three focused training days each week, you'll engage in full-body workouts that incorporate a mix of barbell, cable, and machine exercises. This program emphasizes compound movements and targeted supersets to maximize muscle engagement and promote balanced growth. Ideal for lifters of all levels, it’s time to commit to your transformation and rebuild your strength from the ground up!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Preacher Curl (Machine)
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Single Arm Iso Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Good Morning
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Chest Press (Machine)
2
4-8 reps
-
3A
JM Press (Smith Machine)
2
4-8 reps
-
3B
Meadows Curl
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Seated Row (Cable)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Back Extension (Weighted)
2
6-10 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Preacher Curl (Machine)
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Single Arm Iso Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Good Morning
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Chest Press (Machine)
2
4-8 reps
-
3A
JM Press (Smith Machine)
2
4-8 reps
-
3B
Meadows Curl
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Seated Row (Cable)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Back Extension (Weighted)
2
6-10 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Ring Push Up
2
4-8 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Preacher Curl (Machine)
2
6-10 reps
-
4
Deadlift (Barbell)
1
3-5 reps
-
5
Single Arm Iso Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Good Morning
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Dip (Weighted)
2
4-8 reps
-
3A
JM Press (Smith Machine)
2
4-8 reps
-
3B
Meadows Curl
2
8-12 reps
-
4
Deadlift (Barbell)
1
3-5 reps
-
5
Seated Row (Cable)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Back Extension (Weighted)
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Ring Push Up
2
4-8 reps
-
3A
Preacher Curl (Machine)
2
6-10 reps
-
3B
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
4
Deadlift (Barbell)
1
3-5 reps
-
5
Single Arm Iso Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Good Morning
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Dip (Weighted)
2
4-8 reps
-
3A
JM Press (Smith Machine)
2
4-8 reps
-
3B
Meadows Curl
2
8-12 reps
-
4
Deadlift (Barbell)
1
3-5 reps
-
5
Seated Row (Cable)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Back Extension (Weighted)
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Preacher Curl (Machine)
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Single Arm Iso Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Good Morning
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Chest Press (Machine)
2
4-8 reps
-
3A
JM Press (Smith Machine)
2
4-8 reps
-
3B
Meadows Curl
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Seated Row (Cable)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Back Extension (Weighted)
2
6-10 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Bench Press (Smith Machine)
2
4-8 reps
-
3A
Seated Overhead Extension (EZ Bar)
2
8-12 reps
-
3B
Preacher Curl (Machine)
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Single Arm Iso Row
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Good Morning
2
6-10 reps
-
8A
Calf Raise (Machine)
2
6-10 reps
-
8B
Decline Crunch (Weighted)
2
6-10 reps
-
9A
Lu Raise
1
30-50 reps
-
9B
Wrist Curls
1
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Chest Press (Machine)
2
4-8 reps
-
3A
JM Press (Smith Machine)
2
4-8 reps
-
3B
Meadows Curl
2
6-10 reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2
4-8 reps
-
5
Seated Row (Cable)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Back Extension (Weighted)
2
6-10 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
9A
Calf Raise (Machine)
2
6-10 reps
-
9B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Single Arm Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Bent-Over Row (Smith Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Bayesian Curl (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Single Arm Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Bent-Over Row (Smith Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Bayesian Curl (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Single Arm Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Bent-Over Row (Smith Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Bayesian Curl (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
2
4-8 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Bench Press (Smith Machine)
2
4-8 reps
-
4A
Single Arm Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Bent-Over Row (Smith Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
2
4-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
1
6-10 reps
-
3
Chest Press (Machine)
2
4-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Bayesian Curl (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
2
4-8 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Single Arm Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Bent-Over Row (Smith Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Bayesian Curl (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Ring Push Up
2
4-8 reps
-
4A
Single Arm Pushdown (Cable)
2
6-10 reps
-
4B
Bicep Curl (Cable)
2
8-12 reps
-
5
Bent-Over Row (Smith Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
High Row
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
AD Press (Barbell)
2
4-8 reps
-
2
Overhead Press (Barbell)
1
6-10 reps
-
3
Dip (Weighted)
2
4-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Bayesian Curl (Cable)
2
6-10 reps
-
5
Chest Supported Row (Machine)
2
4-8 reps
-
6A
Seated Flyes (Cables)
2
4-8 reps
-
6B
Pull-Up (Weighted)
2
4-8 reps
-
7
Meadows Curl
1
8-12 reps
-
8A
Lu Raise
1
30-50 reps
-
8B
Wrist Curls
1
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Walking Lunge
2
8-12 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
4-8 reps
-
2
Zercher Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Leg Extension
2
4-8 reps
-
5A
Calf Raise (Machine)
2
4-8 reps
-
5B
Decline Crunch (Weighted)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
4-8 reps
-
2
Front Squat (Barbell)
2
4-8 reps
-
3
Romanian Deadlift (Barbell)
2
4-8 reps
-
4
Reverse Nordic Curl
2
6-10 reps
-
5A
Calf Raise (Machine)
2
6-10 reps
-
5B
Decline Crunch (Weighted)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
AD Press (Barbell)
2 Sets
4-8 Reps
-
2
Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
3A
Seated Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
-
3B
Preacher Curl (Machine)
2 Sets
6-10 Reps
-
4
Heels Elevated Bulgarian Split Squat (Barbell)
2 Sets
4-8 Reps
-
5
Single Arm Iso Row
2 Sets
4-8 Reps
-
6A
Seated Flyes (Cables)
2 Sets
4-8 Reps
-
6B
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
7
Good Morning
2 Sets
6-10 Reps
-
8A
Calf Raise (Machine)
2 Sets
6-10 Reps
-
8B
Decline Crunch (Weighted)
2 Sets
6-10 Reps
-
9A
Lu Raise
1 Set
30-50 Reps
-
9B
Wrist Curls
1 Set
6-10 Reps
-
Day 2
1
AD Press (Barbell)
2 Sets
4-8 Reps
-
2
Overhead Press (Barbell)
1 Set
6-10 Reps
-
3
Ring Push Up
2 Sets
4-8 Reps
-
4A
Single Arm Pushdown (Cable)
2 Sets
6-10 Reps
-
4B
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
5
Bent-Over Row (Smith Machine)
2 Sets
4-8 Reps
-
6A
Seated Flyes (Cables)
2 Sets
4-8 Reps
-
6B
High Row
2 Sets
4-8 Reps
-
7
Meadows Curl
1 Set
8-12 Reps
-
8A
Lu Raise
1 Set
30-50 Reps
-
8B
Wrist Curls
1 Set
6-10 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
4-8 Reps
-
2
Zercher Squat (Barbell)
2 Sets
4-8 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
4-8 Reps
-
4
Leg Extension
2 Sets
4-8 Reps
-
5A
Calf Raise (Machine)
2 Sets
4-8 Reps
-
5B
Decline Crunch (Weighted)
2 Sets
4-8 Reps
-