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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
    Jun 18, 2025 08:00

Summary

Unleash your inner strength with the Hercules program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, utilizing a variety of equipment to maximize muscle growth and endurance. Each session is meticulously crafted to challenge your limits, featuring exercises like deadlifts, cable crossovers, and incline curls. Get ready to build a physique that embodies power and resilience!
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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
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
10 months 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