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Foundation 12

by Taylor W.

Program Description

This program is about getting stronger on the big lifts while keeping endurance sharp. Bench, squat, incline, and deadlifts hit twice a week for size and power, core gets trained every day, and the runs build lungs and legs that can go the distance. It’s built to lean you out, keep the pump, and test both strength and stamina over 12 weeks.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 29, 2025 03:38
  • Last Edited
    Sep 29, 2025 10:59
Muscle Engagement
Front
Back
MuscleSet
Chest
14.5%
Quadriceps
13.3%
Hamstrings
11%
Triceps
10.9%
Glutes
9.9%
Front Delts
9%
Upper Back
5.8%
Lower Back
4.6%
Biceps
4.6%
Lats
4.2%
Calves
3.3%
Middle Delts
3.3%
Abs
2.8%
Adductors
1.5%
Forearms
0.7%
Abductors
0.4%
Rear Delts
0.3%
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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)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Chest Fly (Machine)
5
12 reps
RPE 8
4
Bench Press (Close Grip)
5
12 reps
RPE 8
5
Dip (Assisted)
4
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Leg Press (45 Degrees)
5
15 reps
RPE 8.5
4
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
5
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
12 reps
RPE 9
2
Bent Over Row (Barbell)
4
12 reps
RPE 9
3
Pull-Up (Assisted)
4
8 reps
RPE 8
4
Bicep Curl (Cable)
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
12 reps
RPE 8
2
Bench Press (Dumbbell)
5
12 reps
RPE 8
3
Dumbbell Bench Pullover
4
12 reps
RPE 8
4
Military Press (Barbell)
5
12 reps
RPE 8
5A
Shrug (Barbell)
4
12 reps
RPE 8
5B
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
12 reps
RPE 8
2
Split Squat (Smith Machine)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
12 reps
RPE 8
4A
Leg Extension
4
12 reps
RPE 8
4B
Leg Curl
4
12 reps
RPE 8
5
Standing Calf Raise
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Chest Fly (Machine)
5 Sets
12 Reps
@8
4
Bench Press (Close Grip)
5 Sets
12 Reps
@8
5
Dip (Assisted)
4 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
5 Sets
12 Reps
@8
2
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@8
3
Leg Press (45 Degrees)
5 Sets
15 Reps
@8.5
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
15 Reps
@9
Day 3
1
Deadlift (Barbell)
5 Sets
12 Reps
@9
2
Bent Over Row (Barbell)
4 Sets
12 Reps
@9
3
Pull-Up (Assisted)
4 Sets
8 Reps
@8
4
Bicep Curl (Cable)
4 Sets
12 Reps
@8
5
Hammer Curl (Dumbbell)
4 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
5 Sets
12 Reps
@8
2
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
3
Dumbbell Bench Pullover
4 Sets
12 Reps
@8
4
Military Press (Barbell)
5 Sets
12 Reps
@8
5A
Shrug (Barbell)
4 Sets
12 Reps
@8
5B
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
Day 5
1
Front Squat (Barbell)
5 Sets
12 Reps
@8
2
Split Squat (Smith Machine)
4 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@8
4A
Leg Extension
4 Sets
12 Reps
@8
4B
Leg Curl
4 Sets
12 Reps
@8
5
Standing Calf Raise
4 Sets
12 Reps
@8