5.0
(1 rating)
Program Description
Build maximal muscle with classic methods and fun innovations.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout40 minutes
- CreatedJul 10, 2025 12:12
- Last EditedNov 04, 2025 01:45
Summary
**ASCENDANCY 2.0** is a dynamic 10-week training program designed to elevate your strength and conditioning. Committing to six days a week, you'll engage in a variety of supersets targeting major muscle groups, ensuring a balanced approach to building muscle and enhancing endurance. With a focus on high-intensity exercises like the High Bar Squat and Lying Leg Curl, this program is perfect for those ready to push their limits in a full gym environment. Get ready to transform your physique and achieve new personal bests!
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.3%
Chest
11.7%
Biceps
9.3%
Front Delts
8.3%
Quadriceps
8.1%
Middle Delts
6.7%
Lats
6.2%
Abs
5.8%
Upper Back
5.2%
Forearms
5.1%
Calves
4.7%
Glutes
3.7%
Hamstrings
3.6%
Rear Delts
2.4%
Olympic
1.6%
Lower Back
0.9%
Adductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
1
-
-
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
-
RPE 10
2A
Romanian Deadlift (Barbell)
3
-
2B
Tib Curl Machine
3
-
RPE 10
3A
Leg Extension
3
-
3B
Standing Calf Raise
3
-
4A
Lying Leg Curl
3
-
RPE 10
4B
Decline Sit Up (Weighted)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
1
1
1
10-12 reps
4-6 reps
10-20 reps
RPE 9
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
10-15 reps
RPE 10
1C
Forearm Cable Curl
3
10-15 reps
RPE 10
2A
Tib Curl Machine
3
10-15 reps
RPE 10
2B
Belt Squat RDL
3
8-12 reps
RPE 10
2C
Decline Sit Up (Weighted)
3
10-15 reps
RPE 10
3A
Sissy Squat
3
10-15 reps
RPE 10
3B
Single Leg Calf Raise Machine
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl Cable
3
10-15 reps
RPE 10
4A
Lying Leg Curl
3
8-12 reps
RPE 10
4B
Tib Curl Machine
3
10-15 reps
RPE 10
4C
Forearm Brachi Curl
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
2
1
-
-
RPE 9
RPE 10
1B
Calf Raise (Machine)
3
-
RPE 10
2A
Romanian Deadlift (Barbell)
3
-
2B
Tib Curl Machine
3
-
RPE 10
3A
Leg Extension
3
-
3B
Standing Calf Raise
3
-
4A
Lying Leg Curl
3
-
RPE 10
4B
Decline Sit Up (Weighted)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
RPE 10
1B
Preacher Curl (EZ Bar)
3
-
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
-
RPE 10
2B
Skiers
3
-
RPE 10
3A
Unilateral Rope Overhead Extension
3
-
3B
Lateral Raise (Cable)
1
2
-
-
-
RPE 10
4A
Bayesian Curl
3
-
4B
Rope Cable French Press
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Upper Back Cable Row
3
8-12 reps
RPE 10
1B
Bench Press (Barbell)
1
1
1
8-12 reps
5-8 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Lat Pulldown (Neutral Grip)
3
8-12 reps
RPE 10
3A
Pec Deck (Machine)
3
10-15 reps
RPE 10
3B
Standing Pullover (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
-
RPE 10
1B
Preacher Curl (EZ Bar)
3
-
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
-
RPE 10
2B
Skiers
3
-
RPE 10
3A
Unilateral Rope Overhead Extension
3
-
3B
Lateral Raise (Cable)
1
2
-
-
-
RPE 10
4A
Bayesian Curl
3
-
4B
Rope Cable French Press
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Weighted Wide Grip pull-ups
3
-
1B
Incline Bench Press (Barbell)
3
-
RPE 9
2A
High Low Chest Fly
3
-
2B
Unilateral Upper Back Cable Row
3
-
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
-
RPE 10
3B
Dumbbell Bench Pullover
3
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
2A
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Machine Preacher Curl
3
8-12 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
4A
Alternating Hammer Curl
3
14-20 reps
RPE 10
4B
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Weighted Wide Grip pull-ups
3
-
1B
Incline Bench Press (Barbell)
3
-
RPE 9
2A
High Low Chest Fly
3
-
2B
Unilateral Upper Back Cable Row
3
-
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
-
RPE 10
3B
Dumbbell Bench Pullover
3
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
-
RPE 10
1B
Forearm Cable Curl
3
-
2A
Calf Raise (Machine)
3
-
2B
Forearm Brachi Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Power Clean
1
1
1
2-4 reps
1-2 reps
4-6 reps
RPE 6
RPE 8
RPE 6
1B
Standing Calf Raise
3
8-12 reps
RPE 10
2A
Clean Deadlift
2
1
4-6 reps
2-3 reps
RPE 10
RPE 10
2B
Single Leg Calf Raise Machine
3
10-15 reps
RPE 10
2C
Tib Curl Machine
3
10-15 reps
RPE 10
3A
Leg Extension
3
8-12 reps
RPE 10
3B
Cable Crunch
3
8-12 reps
RPE 10
3C
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
3
-
RPE 10
1B
Forearm Cable Curl
3
-
2A
Calf Raise (Machine)
3
-
2B
Forearm Brachi Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
-
RPE 10
2A
Skull Crusher (Barbell)
3
-
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Rear Delt Fly
3
-
-
3B
Unilateral Machine Preacher Curl
3
-
RPE 10
4A
Alternating Hammer Curl
3
-
RPE 10
4B
Overhead Extension (Dumbbell)
3
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
1B
Wide Grip Pull-Up
3
AMRAP
RPE 10
2A
Unilateral Upper Back Cable Row
3
8-12 reps
RPE 10
2B
Chest Fly (Cable)
3
10-15 reps
RPE 10
3A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 10
3B
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Curl (Dumbbell)
3
-
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
3
-
RPE 10
2A
Skull Crusher (Barbell)
3
-
RPE 10
2B
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
3A
Unilateral Rear Delt Fly
3
-
-
3B
Unilateral Machine Preacher Curl
3
-
RPE 10
4A
Alternating Hammer Curl
3
-
RPE 10
4B
Overhead Extension (Dumbbell)
3
-
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
-
1B
Incline Bench Press (Dumbbell)
3
-
RPE 10
2A
Dip (Weighted)
3
-
2B
Close Grip Special Handle Lat Pulldown
3
-
3A
Low high Chest Fly
3
-
3B
Standing Pullover (Cable)
3
-
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
1B
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
RPE 10
2B
Skiers
3
10-15 reps
RPE 10
3A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 10
3B
Lateral Raise (Cable)
3
AMRAP
RPE 10
4A
Bicep Curl (Cable)
3
8-12 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
-
1B
Incline Bench Press (Dumbbell)
3
-
RPE 10
2A
Dip (Weighted)
3
-
2B
Close Grip Special Handle Lat Pulldown
3
-
3A
Low high Chest Fly
3
-
3B
Standing Pullover (Cable)
3
-
RPE 10
Week 1
1 / 10 Weeks
Day 1
1A
High Bar Squat (Barbell)2 Sets
1 Set
-
-
@9
@10
1B
Calf Raise (Machine)3 Sets
-
@10
2A
Romanian Deadlift (Barbell)3 Sets
-
2B
Tib Curl Machine3 Sets
-
@10
3A
Leg Extension3 Sets
-
3B
Standing Calf Raise3 Sets
-
4A
Lying Leg Curl3 Sets
-
@10
4B
Decline Sit Up (Weighted)3 Sets
-
Day 2
1A
Overhead Tricep Extension (Cable)3 Sets
-
@10
1B
Preacher Curl (EZ Bar)3 Sets
-
@10
2A
Reverse Bicep Curl (EZ Bar)3 Sets
-
@10
2B
Skiers3 Sets
-
@10
3A
Unilateral Rope Overhead Extension3 Sets
-
3B
Lateral Raise (Cable)1 Set
2 Sets
-
-
-
@10
4A
Bayesian Curl3 Sets
-
4B
Rope Cable French Press3 Sets
-
Day 3
1A
Weighted Wide Grip pull-ups3 Sets
-
1B
Incline Bench Press (Barbell)3 Sets
-
@9
2A
High Low Chest Fly3 Sets
-
2B
Unilateral Upper Back Cable Row3 Sets
-
@10
3A
Seated Shoulder Press (Dumbbell)3 Sets
-
@10
3B
Dumbbell Bench Pullover3 Sets
-
@10
Day 4
1A
Standing Calf Raise3 Sets
-
@10
1B
Forearm Cable Curl3 Sets
-
2A
Calf Raise (Machine)3 Sets
-
2B
Forearm Brachi Curl3 Sets
-
Day 5
1A
Incline Curl (Dumbbell)3 Sets
-
@10
1B
V-Handle Tricep Pushdown (Cable)3 Sets
-
@10
2A
Skull Crusher (Barbell)3 Sets
-
@10
2B
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
3A
Unilateral Rear Delt Fly3 Sets
-
-
3B
Unilateral Machine Preacher Curl3 Sets
-
@10
4A
Alternating Hammer Curl3 Sets
-
@10
4B
Overhead Extension (Dumbbell)3 Sets
-
@10
Day 6
1A
Seated Row (Machine)3 Sets
-
1B
Incline Bench Press (Dumbbell)3 Sets
-
@10
2A
Dip (Weighted)3 Sets
-
2B
Close Grip Special Handle Lat Pulldown3 Sets
-
3A
Low high Chest Fly3 Sets
-
3B
Standing Pullover (Cable)3 Sets
-
@10