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locked in (1)

by null

Program Description

to build muscle and power

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 19, 2024 12:54
  • Last Edited
    Jun 18, 2025 08:09

Summary

Unlock your potential with the "locked in" program, a comprehensive 10-week journey designed for serious lifters. Committing to six days a week, you'll engage in a variety of compound and isolation exercises, including barbell squats, deadlifts, and bench presses, all tailored to build strength and muscle across your entire body. With a focus on high-intensity training and progressive overload, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
3
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
RPE 8
2
Chest Fly (Machine)
4
12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
2
12 reps
RPE 8
6
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
12 reps
RPE 8
2
Lat Pulldown
3
12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
5
Face Pull
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 8
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Skull Crusher (Barbell)
3
13 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
3
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
4
Pull-Up (Weighted)
3
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
12 reps
RPE 8
6
Seated Row (Cable)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
-
2
Deadlift (Barbell)
3
12 reps
RPE 8
3
Leg Press
3
12 reps
RPE 8
4
Seated Hamstring Curl
3
12 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
3 Sets
12 Reps
@8
2
Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
Day 2
1
Bench Press (Barbell)
4 Sets
12 Reps
@8
2
Chest Fly (Machine)
4 Sets
12 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
Day 4
1
Squat (Smith Machine)
1 Set
-
2
Deadlift (Barbell)
3 Sets
12 Reps
@8
3
Leg Press
3 Sets
12 Reps
@8
4
Seated Hamstring Curl
3 Sets
12 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
Day 5
1
Hammer Curl
3 Sets
15 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
4
Skull Crusher (Barbell)
3 Sets
13 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
Day 3
1
Pull-Up (Weighted)
3 Sets
12 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
5
Face Pull
3 Sets
12 Reps
@8
Day 6
1
Bench Press (Close Grip)
3 Sets
12 Reps
@10
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
@10