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Hercules

by Luis S.
4.0
(1 rating)

Program Description

This 12-week strength and hypertrophy program is designed to help you achieve your goal of increasing your deadlift raw strenght while prioritizing hypertrophy in specific muscle groups. Based on science-based training methodologies, the program is periodized with micro, macro, and meso progressions, incorporating changes in sets, reps, percentages of 1RM, and RPE across each cycle. Program Overview . Goal: Increase deadlift while focusing on hypertrophy for shoulders, biceps, calves, quads, glutes, and triceps. . Duration: 12 weeks, divided into 3 mesocycles (4 weeks each). . Frequency: 5 days per week (Monday to Friday). . Session Duration: ~60 minutes per session. . Volume: 20 to 24 sets per day.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 17, 2024 10:27
  • Last Edited
    Aug 18, 2024 02:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 6
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 6
3
Cable Crossover
4
10-12 reps
RPE 6
4
Incline Curl (Dumbbell)
4
10-12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6
6
Hammer Curl
4
10-12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 7
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 7
3
Cable Crossover
4
10-12 reps
RPE 7
4
Incline Curl (Dumbbell)
4
10-12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 7
6
Hammer Curl
4
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 8
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 8
3
Cable Crossover
4
10-12 reps
RPE 8
4
Incline Curl (Dumbbell)
4
10-12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 8
6
Hammer Curl
4
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9
2
Rear Delt Fly (Cable)
4
10-12 reps
RPE 9
3
Cable Crossover
4
10-12 reps
RPE 9
4
Incline Curl (Dumbbell)
4
10-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 9
6
Hammer Curl
4
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 6
2
Face Pull
4
8-10 reps
RPE 6
3
Chest Fly (Cable)
4
8-10 reps
RPE 6
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 6
5
Single Arm Pushdown
4
8-10 reps
RPE 6
6
Bicep Curl (Machine)
4
8-10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 7
2
Face Pull
4
8-10 reps
RPE 7
3
Chest Fly (Cable)
4
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 7
5
Single Arm Pushdown
4
8-10 reps
RPE 7
6
Bicep Curl (Machine)
4
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 8
2
Face Pull
4
8-10 reps
RPE 8
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 8
5
Single Arm Pushdown
4
8-10 reps
RPE 8
6
Bicep Curl (Machine)
4
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-10 reps
RPE 9
2
Face Pull
4
8-10 reps
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 9
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9
5
Single Arm Pushdown
4
8-10 reps
RPE 9
6
Bicep Curl (Machine)
4
8-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
6-8 reps
RPE 6
2
Reverse Pec Deck
4
6-8 reps
RPE 6
3
Pec Deck (Machine)
4
6-8 reps
RPE 6
4
Concentration Curl
4
6-8 reps
RPE 6
5
Tricep Kickback
4
6-8 reps
RPE 6
6
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
6-8 reps
RPE 7
2
Reverse Pec Deck
4
6-8 reps
RPE 7
3
Pec Deck (Machine)
4
6-8 reps
RPE 7
4
Concentration Curl
4
6-8 reps
RPE 7
5
Tricep Kickback
4
6-8 reps
RPE 7
6
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
6-8 reps
RPE 8
2
Reverse Pec Deck
4
6-8 reps
RPE 8
3
Pec Deck (Machine)
4
6-8 reps
RPE 8
4
Concentration Curl
4
6-8 reps
RPE 8
5
Tricep Kickback
4
6-8 reps
RPE 8
6
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
6-8 reps
RPE 9
2
Reverse Pec Deck
4
6-8 reps
RPE 9
3
Pec Deck (Machine)
4
6-8 reps
RPE 9
4
Concentration Curl
4
6-8 reps
RPE 9
5
Tricep Kickback
4
6-8 reps
RPE 9
6
Preacher Curl (EZ Bar)
4
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
6 reps
70%
2
Step-Up (Weighted)
3
10-12 reps
RPE 6
3
Hip Thrust (Machine)
3
10-12 reps
RPE 6
4
Seated Calf Raise
4
10-12 reps
RPE 6
5
Bicycle Crunch
4
10-12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
6 reps
6 reps
70%
75%
2
Step-Up (Weighted)
3
10-12 reps
RPE 7
3
Hip Thrust (Machine)
3
10-12 reps
RPE 7
4
Seated Calf Raise
4
10-12 reps
RPE 7
5
Bicycle Crunch
4
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
6 reps
6 reps
5 reps
70%
75%
80%
2
Step-Up (Weighted)
3
10-12 reps
RPE 8
3
Hip Thrust (Machine)
3
10-12 reps
RPE 8
4
Seated Calf Raise
4
10-12 reps
RPE 8
5
Bicycle Crunch
4
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
6 reps
5 reps
5 reps
4 reps
70%
75%
80%
85%
2
Deadlift (Barbell)
1
AMRAP
85%
3
Step-Up (Weighted)
3
10-12 reps
RPE 9
4
Seated Calf Raise
4
10-12 reps
RPE 9
5
Hip Thrust (Machine)
3
10-12 reps
RPE 9
6
Bicycle Crunch
4
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
75%
2
Cable Leg Raise
3
8-10 reps
RPE 6
3
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 6
4
Smith Machine Calf Raise
4
8-10 reps
RPE 6
5
Pallof Press
4
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
4 reps
4 reps
75%
80%
2
Cable Leg Raise
3
8-10 reps
RPE 7
3
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 7
4
Smith Machine Calf Raise
4
8-10 reps
RPE 7
5
Pallof Press
4
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
4 reps
4 reps
3 reps
75%
80%
85%
2
Cable Leg Raise
3
8-10 reps
RPE 8
3
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 8
4
Smith Machine Calf Raise
4
8-10 reps
RPE 8
5
Pallof Press
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
4 reps
4 reps
4 reps
3 reps
75%
80%
85%
90%
2
Deadlift (Barbell)
1
AMRAP
90%
3
Cable Leg Raise
3
8-10 reps
RPE 9
4
Smith Machine Calf Raise
4
8-10 reps
RPE 9
5
Glute Bridge (Dumbbell)
3
8-10 reps
RPE 9
6
Pallof Press
4
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
3 reps
80%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 6
3
Glute Kickback
3
6-8 reps
RPE 6
4
Hack Squat Calf Raise
4
6-8 reps
RPE 6
5
Abs Crunch (Weighted)
4
6-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3
3 reps
3 reps
80%
85%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 7
3
Glute Kickback
3
6-8 reps
RPE 7
4
Hack Squat Calf Raise
4
6-8 reps
RPE 7
5
Abs Crunch (Weighted)
4
6-8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
2
3 reps
3 reps
2 reps
80%
85%
90%
2
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 8
3
Glute Kickback
3
6-8 reps
RPE 8
4
Hack Squat Calf Raise
4
6-8 reps
RPE 8
5
Abs Crunch (Weighted)
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
1
1
3 reps
3 reps
2 reps
2 reps
80%
85%
90%
95%
2
Deadlift (Barbell)
1
AMRAP
95%
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
4
Hack Squat Calf Raise
4
6-8 reps
RPE 9
5
Glute Kickback
3
6-8 reps
RPE 9
6
Abs Crunch (Weighted)
4
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 6
2
Seated Row (Cable)
4
10-12 reps
RPE 6
3
Y Raise
4
10-12 reps
RPE 6
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 6
5
Push Up (Weighted)
4
8-10 reps
RPE 6
6
Calf Raise (Leg Press)
4
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7
2
Seated Row (Cable)
4
10-12 reps
RPE 7
3
Y Raise
4
10-12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 7
5
Push Up (Weighted)
4
8-10 reps
RPE 7
6
Calf Raise (Leg Press)
4
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 8
2
Seated Row (Cable)
4
10-12 reps
RPE 8
3
Y Raise
4
10-12 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
5
Push Up (Weighted)
4
8-10 reps
RPE 8
6
Calf Raise (Leg Press)
4
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 9
2
Seated Row (Cable)
4
10-12 reps
RPE 9
3
Y Raise
4
10-12 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Push Up (Weighted)
4
8-10 reps
RPE 9
6
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 6
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 6
4
Close Grip Pushdown (Cable)
4
8-10 reps
RPE 6
5
Push Up (Weighted)
4
10-12 reps
RPE 6
6
Seated Calf Raise
4
10-12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 7
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
4
Close Grip Pushdown (Cable)
4
8-10 reps
RPE 7
5
Push Up (Weighted)
4
10-12 reps
RPE 7
6
Seated Calf Raise
4
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 8
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Close Grip Pushdown (Cable)
4
8-10 reps
RPE 8
5
Push Up (Weighted)
4
10-12 reps
RPE 8
6
Seated Calf Raise
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
8-10 reps
RPE 9
2
Bent Over Row (Dumbbell)
4
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9
4
Close Grip Pushdown (Cable)
4
8-10 reps
RPE 9
5
Push Up (Weighted)
4
10-12 reps
RPE 9
6
Seated Calf Raise
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
RPE 6
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 6
4
Tricep Extension (Dumbbell)
4
6-8 reps
RPE 6
5
Push Up (Weighted)
4
12-15 reps
RPE 6
6
Smith Machine Calf Raise
4
12-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
RPE 7
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 7
4
Tricep Extension (Dumbbell)
4
6-8 reps
RPE 7
5
Push Up (Weighted)
4
12-15 reps
RPE 7
6
Smith Machine Calf Raise
4
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
RPE 8
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Dumbbell)
4
6-8 reps
RPE 8
5
Push Up (Weighted)
4
12-15 reps
RPE 8
6
Smith Machine Calf Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
6-8 reps
RPE 9
2
Bent Over Row (Barbell)
4
6-8 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
4
6-8 reps
RPE 9
5
Push Up (Weighted)
4
12-15 reps
RPE 9
6
Smith Machine Calf Raise
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Shoulder Press
4
10-12 reps
RPE 6
2
Face Pull
4
10-12 reps
RPE 6
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6
4
Low To High Cable Fly
4
10-12 reps
RPE 6
5
Zottman Curl
4
10-12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Shoulder Press
4
10-12 reps
RPE 7
2
Face Pull
4
10-12 reps
RPE 7
3
Bicep Curl (Cable)
4
10-12 reps
RPE 7
4
Low To High Cable Fly
4
10-12 reps
RPE 7
5
Zottman Curl
4
10-12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Shoulder Press
4
10-12 reps
RPE 8
2
Face Pull
4
10-12 reps
RPE 8
3
Bicep Curl (Cable)
4
10-12 reps
RPE 8
4
Low To High Cable Fly
4
10-12 reps
RPE 8
5
Zottman Curl
4
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm KB Shoulder Press
4
10-12 reps
RPE 9
2
Face Pull
4
10-12 reps
RPE 9
3
Bicep Curl (Cable)
4
10-12 reps
RPE 9
4
Low To High Cable Fly
4
10-12 reps
RPE 9
5
Zottman Curl
4
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Arnold Press
4
8-10 reps
RPE 6
2
Reverse Pec Deck
4
8-10 reps
RPE 6
3
Spider Curl
4
8-10 reps
RPE 6
4
High To Low Cable Fly
4
8-10 reps
RPE 6
5
Concentration Curl
4
8-10 reps
RPE 6
6
Skull Crusher (Barbell)
4
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Arnold Press
4
8-10 reps
RPE 7
2
Reverse Pec Deck
4
8-10 reps
RPE 7
3
Spider Curl
4
8-10 reps
RPE 7
4
High To Low Cable Fly
4
8-10 reps
RPE 7
5
Concentration Curl
4
8-10 reps
RPE 7
6
Skull Crusher (Barbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Arnold Press
4
8-10 reps
RPE 8
2
Reverse Pec Deck
4
8-10 reps
RPE 8
3
Spider Curl
4
8-10 reps
RPE 8
4
High To Low Cable Fly
4
8-10 reps
RPE 8
5
Concentration Curl
4
8-10 reps
RPE 8
6
Skull Crusher (Barbell)
4
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Arnold Press
4
8-10 reps
RPE 9
2
Reverse Pec Deck
4
8-10 reps
RPE 9
3
Spider Curl
4
8-10 reps
RPE 9
4
High To Low Cable Fly
4
8-10 reps
RPE 9
5
Concentration Curl
4
8-10 reps
RPE 9
6
Skull Crusher (Barbell)
4
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettebell Z Press
4
6-8 reps
RPE 6
2
Rear Delt Fly (Cable)
4
6-8 reps
RPE 6
3
Cross Body Hammer Curl
4
6-8 reps
RPE 6
4
Single Arm Cable Chest Fly
4
6-8 reps
RPE 6
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 6
6
Tricep Extension (Machine)
4
6-8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettebell Z Press
4
6-8 reps
RPE 7
2
Rear Delt Fly (Cable)
4
6-8 reps
RPE 7
3
Cross Body Hammer Curl
4
6-8 reps
RPE 7
4
Single Arm Cable Chest Fly
4
6-8 reps
RPE 7
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7
6
Tricep Extension (Machine)
4
6-8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettebell Z Press
4
6-8 reps
RPE 8
2
Rear Delt Fly (Cable)
4
6-8 reps
RPE 8
3
Cross Body Hammer Curl
4
6-8 reps
RPE 8
4
Single Arm Cable Chest Fly
4
6-8 reps
RPE 8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 8
6
Tricep Extension (Machine)
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Kettebell Z Press
4
6-8 reps
RPE 9
2
Rear Delt Fly (Cable)
4
6-8 reps
RPE 9
3
Cross Body Hammer Curl
4
6-8 reps
RPE 9
4
Single Arm Cable Chest Fly
4
6-8 reps
RPE 9
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 9
6
Tricep Extension (Machine)
4
6-8 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 6
2
Leg Extension
4
10-12 reps
RPE 6
3
Glute Kickback (Cable)
4
10-12 reps
RPE 6
4
Hack Squat Calf Raise
4
10-12 reps
RPE 6
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 7
2
Leg Extension
4
10-12 reps
RPE 7
3
Glute Kickback (Cable)
4
10-12 reps
RPE 7
4
Hack Squat Calf Raise
4
10-12 reps
RPE 7
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Leg Extension
4
10-12 reps
RPE 8
3
Glute Kickback (Cable)
4
10-12 reps
RPE 8
4
Hack Squat Calf Raise
4
10-12 reps
RPE 8
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 9
2
Leg Extension
4
10-12 reps
RPE 9
3
Glute Kickback (Cable)
4
10-12 reps
RPE 9
4
Hack Squat Calf Raise
4
10-12 reps
RPE 9
5
Leg Raise (Captain's Chair)
4
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-10 reps
RPE 6
2
Leg Extension
4
8-10 reps
RPE 6
3
Hip Thrust (Machine)
4
8-10 reps
RPE 6
4
Calf Raise (Leg Press)
4
8-10 reps
RPE 6
5
Cable Crunch
4
8-10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-10 reps
RPE 7
2
Leg Extension
4
8-10 reps
RPE 7
3
Hip Thrust (Machine)
4
8-10 reps
RPE 7
4
Calf Raise (Leg Press)
4
8-10 reps
RPE 7
5
Cable Crunch
4
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-10 reps
RPE 8
2
Leg Extension
4
8-10 reps
RPE 8
3
Hip Thrust (Machine)
4
8-10 reps
RPE 8
4
Calf Raise (Leg Press)
4
8-10 reps
RPE 8
5
Cable Crunch
4
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Deficit)
4
8-10 reps
RPE 9
2
Leg Extension
4
8-10 reps
RPE 9
3
Hip Thrust (Machine)
4
8-10 reps
RPE 9
4
Calf Raise (Leg Press)
4
8-10 reps
RPE 9
5
Cable Crunch
4
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 6
2
Leg Extension
4
6-8 reps
RPE 6
3
Glute Bridge (Dumbbell)
4
6-8 reps
RPE 6
4
Seated Calf Raise
4
6-8 reps
RPE 6
5
Hanging Leg Raise
4
6-8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 7
2
Leg Extension
4
6-8 reps
RPE 7
3
Glute Bridge (Dumbbell)
4
6-8 reps
RPE 7
4
Seated Calf Raise
4
6-8 reps
RPE 7
5
Hanging Leg Raise
4
6-8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 8
2
Leg Extension
4
6-8 reps
RPE 8
3
Glute Bridge (Dumbbell)
4
6-8 reps
RPE 8
4
Seated Calf Raise
4
6-8 reps
RPE 8
5
Hanging Leg Raise
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-8 reps
RPE 9
2
Leg Extension
4
6-8 reps
RPE 9
3
Glute Bridge (Dumbbell)
4
6-8 reps
RPE 9
4
Seated Calf Raise
4
6-8 reps
RPE 9
5
Hanging Leg Raise
4
6-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
@6
2
Rear Delt Fly (Cable)
4 Sets
10-12 Reps
@6
3
Cable Crossover
4 Sets
10-12 Reps
@6
4
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
@6
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
@6
6
Hammer Curl
4 Sets
10-12 Reps
@6
Day 2
1
Deadlift (Barbell)
6 Sets
6 Reps
70%
2
Step-Up (Weighted)
3 Sets
10-12 Reps
@6
3
Hip Thrust (Machine)
3 Sets
10-12 Reps
@6
4
Seated Calf Raise
4 Sets
10-12 Reps
@6
5
Bicycle Crunch
4 Sets
10-12 Reps
@6
Day 3
1
Lat Pulldown
4 Sets
10-12 Reps
@6
2
Seated Row (Cable)
4 Sets
10-12 Reps
@6
3
Y Raise
4 Sets
10-12 Reps
@6
4
V-Handle Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@6
5
Push Up (Weighted)
4 Sets
8-10 Reps
@6
6
Calf Raise (Leg Press)
4 Sets
8-10 Reps
@6
Day 4
1
Single Arm KB Shoulder Press
4 Sets
10-12 Reps
@6
2
Face Pull
4 Sets
10-12 Reps
@6
3
Bicep Curl (Cable)
4 Sets
10-12 Reps
@6
4
Low To High Cable Fly
4 Sets
10-12 Reps
@6
5
Zottman Curl
4 Sets
10-12 Reps
@6
6
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@6
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@6
2
Leg Extension
4 Sets
10-12 Reps
@6
3
Glute Kickback (Cable)
4 Sets
10-12 Reps
@6
4
Hack Squat Calf Raise
4 Sets
10-12 Reps
@6
5
Leg Raise (Captain's Chair)
4 Sets
10-12 Reps
@6
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
4.00 / 5
Luis S.Age 47, Man
a month ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program to build DL strength while gaining size in a bear mode