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BoostcampPNG

Personal gym growth

by Braeden G.

Program Description

Embark on a transformative 12-week journey with the "Personal Gym Growth" program, designed specifically for novice lifters looking to build strength and confidence in the gym. This comprehensive plan features 36 sessions that blend powerlifting techniques with essential exercises to enhance your overall fitness. Each workout lasts approximately 60 minutes, focusing on key movements like the bench press, squats, and deadlifts, ensuring you develop a solid foundation. With a full gym setup required, you're set for a powerful experience that will elevate your lifting game and help you achieve your fitness goals.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2025 08:48
  • Last Edited
    Dec 30, 2025 09:26
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.3%
Hamstrings
11.3%
Triceps
10.4%
Glutes
9.4%
Front Delts
8.5%
Upper Back
7.5%
Biceps
7.1%
Chest
4.7%
Middle Delts
4.7%
Lats
4.7%
Abs
4.2%
Adductors
4.2%
Rear Delts
2.8%
Lower Back
2.8%
Calves
2.8%
Abductors
1.9%
Forearms
1.4%
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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 (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
2
12-15 reps
8-15 reps
RPE 6
RPE 10
2
Incline Bench Press (Smith Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 9
3
Seated Overhead Press (Barbell)
1
1
1
8-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 9
RPE 8.5
4
Lateral Raise (Dumbbell)
1
1
15-20 reps
15-20 reps
RPE 8
RPE 10
5
Reverse Pec Deck
1
1
25-30 reps
20-25 reps
RPE 9.5
RPE 9
6
Tricep Pushdown (Cable)
1
1
1
12-15 reps
8-15 reps
8-15 reps
RPE 6.5
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12-15 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 8.5
RPE 9
2
Seated Row (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 9.5
3
Deadlift (Barbell)
1
1
1
15-15 reps
12-15 reps
3-5 reps
RPE 6
RPE 9
RPE 10
4
Shrug (Dumbbell)
2
10-15 reps
RPE 8
5
Spider Curl
1
1
1
12-15 reps
12-15 reps
10-12 reps
RPE 7
RPE 10
RPE 9
6
Alternating Dumbbell Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
20-25 reps
RPE 10
2
Hack Squat
1
1
1
10-15 reps
10-15 reps
10-15 reps
RPE 10
RPE 9.5
RPE 9
3
Leg Extension
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Curl
3
10-15 reps
RPE 9.5
5
Standing Calf Raise
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 8
RPE 9.5
RPE 10
6
Hip Adductor (Machine)
3
10-15 reps
RPE 9.5
7
Hip Abductor (Machine)
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
2 Sets
12-15 Reps
8-15 Reps
@6
@10
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@9
3
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-15 Reps
12-15 Reps
12-15 Reps
@7
@9
@8.5
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@8
@10
5
Reverse Pec Deck
1 Set
1 Set
25-30 Reps
20-25 Reps
@9.5
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
8-15 Reps
8-15 Reps
@6.5
@9
@9.5
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
@6.5
@8.5
@9
2
Seated Row (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8.5
@9.5
3
Deadlift (Barbell)
1 Set
1 Set
1 Set
15-15 Reps
12-15 Reps
3-5 Reps
@6
@9
@10
4
Shrug (Dumbbell)
2 Sets
10-15 Reps
@8
5
Spider Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
@7
@10
@9
6
Alternating Dumbbell Curl
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Smith Machine)
3 Sets
20-25 Reps
@10
2
Hack Squat
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@9.5
@9
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9.5
@9
@8.5
4
Leg Curl
3 Sets
10-15 Reps
@9.5
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8
@9.5
@10
6
Hip Adductor (Machine)
3 Sets
10-15 Reps
@9.5
7
Hip Abductor (Machine)
2 Sets
12-15 Reps
@9