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BoostcampPNG

Doom Slayer V2

by Thomas Abbate

Program Description

To become the Doom Slayer, but with bigger quads

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 28, 2025 02:57
  • Last Edited
    Dec 28, 2025 04:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
12.1%
Biceps
10.5%
Front Delts
8%
Lats
7.6%
Glutes
6.5%
Chest
5.8%
Forearms
5.6%
Quadriceps
5.6%
Hamstrings
5.6%
Rear Delts
5.4%
Abs
4.9%
Middle Delts
3.6%
Lower Back
2.2%
Abductors
1.8%
Calves
1.8%
Adductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
RPE 9-10
2
Underhand Lat Pulldown
3
8-15 reps
RPE 10
3
Pullover (Dumbbell)
4
8-15 reps
RPE 9
4
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 10
5
MTS BICEPS CURL
4
8-15 reps
RPE 10
6
Pinwheel Curl
3
10-15 reps
RPE 10
7
Horizontal Leg Press
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
6-12 reps
RPE 9
2
Bench Press (Close Grip)
3
8-12 reps
RPE 9
3
AD Press
3
8-12 reps
RPE 9
4
Seated Cable Fly Freemotion
3
8-15 reps
RPE 10
5
French Press
4
8-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 9
2
Leg Extension Single Pad
4
8-15 reps
RPE 10
3
Hip Abductor (Machine)
4
8-12 reps
RPE 10
4
Horizontal Calf Extension
4
10-15 reps
RPE 10
5
Leg Raise (Captain's Chair)
3
8-15 reps
RPE 10
6
Rear Delt Row
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
RPE 10
2
Meadow Row
3
8-12 reps
RPE 10
3
Face Pull
4
8-12 reps
RPE 10
4
Rack Pull (Barbell)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
4
8-12 reps
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
7
Face Away Cable Curl
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
RPE 9
2
Trap Bar Power Shrug
4
10-15 reps
RPE 10
3
JM Press (Smith Machine)
4
8-15 reps
RPE 9
4
Tricep Pushdown (Cable)
4
8-15 reps
RPE 10
5
Y Raise (Dumbbell)
1
10-15 reps
RPE 10
6
Decline Press Machine
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-12 reps
RPE 9
3
Behind-the-Neck Press (Barbell)
2
8-12 reps
RPE 9
4
Single Leg Calf Raise (Weighted)
4
10-15 reps
RPE 10
5
Glute Ham Raise Weighted
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
4
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
3
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
5
MTS BICEPS CURL
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
@10
6
Pinwheel Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
7
Horizontal Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 2
1
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9
@9
@9
2
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
AD Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Seated Cable Fly Freemotion
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
5
French Press
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
@10
7
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
@9
2
Leg Extension Single Pad
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
@10
3
Hip Abductor (Machine)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
4
Horizontal Calf Extension
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
5
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
6
Rear Delt Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
2
Meadow Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
3
Face Pull
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
7
Face Away Cable Curl
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
@9
2
Trap Bar Power Shrug
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
3
JM Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@9
@9
@9
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
@10
@10
@10
@10
5
Y Raise (Dumbbell)
1 Set
10-15 Reps
@10
6
Decline Press Machine
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9
@9
@9
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Behind-the-Neck Press (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
4
Single Leg Calf Raise (Weighted)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10
5
Glute Ham Raise Weighted
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
6
Abs Crunch (Machine)
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@10
@10
@10
@10