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Full Body Hypertrophy V2

by Mateo Bosnjak
6 athletes joined
4.0
(1 rating)

Program Description

Full body program for people who doesn't have time going 4, 5 or 6 times pro week. Feel free to change exercise if one doesn't feel like doing. Best doing when in calorie surplus for enough strength and recovery.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 07, 2024 09:46
  • Last Edited
    Jun 18, 2025 12:09

Summary

Unlock your muscle-building potential with the Full Body Hypertrophy V2 program! Over 12 weeks, you'll engage in three intense workouts per week, focusing on compound and isolation exercises that target all major muscle groups. Each session is designed to maximize hypertrophy with a mix of barbell, dumbbell, and cable movements, ensuring balanced development and strength gains. Get ready to transform your physique and elevate your lifting game!
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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
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8.5
4
Pec Deck (Machine)
2
15 reps
RPE 8
5
High Bar Squat (Barbell)
2
1
8 reps
6 reps
RPE 7.5
RPE 8.5
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 9
2
Underhand Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Chest Fly (Cable)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
5
Squat (Smith Machine)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
6
Alternating Dumbbell Curl
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Overhead Tricep Extension (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 7.5
RPE 8
9
Standing Calf Raise
2
1
10 reps
10 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 7.5
RPE 8.5
4
Seated Row (Cable)
2
1
10 reps
10 reps
RPE 8
RPE 8.5
5
Hack Squat
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
6
Bicep Curl (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
1
12 reps
12 reps
RPE 8
RPE 9
8
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
5
Skull Crusher (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
6
Bayesian Curl
2
1
12 reps
10 reps
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
5
Skull Crusher (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
6
Bayesian Curl
2
1
12 reps
10 reps
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
5
Skull Crusher (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
6
Bayesian Curl
2
1
12 reps
10 reps
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
5
Skull Crusher (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
6
Bayesian Curl
2
1
12 reps
10 reps
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
5
Skull Crusher (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
6
Bayesian Curl
2
1
12 reps
10 reps
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
2
Upright Row (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8.5
5
Skull Crusher (Dumbbell)
1
2
12 reps
12 reps
RPE 7.5
RPE 8
6
Bayesian Curl
2
1
12 reps
10 reps
RPE 8
RPE 8.5
7
Leg Extension
1
1
1
1
15 reps
15 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
8
Seated Row (Machine)
1
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
9
Hanging Leg Raise
1
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
2
15 reps
15 reps
12 reps
RPE 8
RPE 8.5
RPE 9
2
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
3
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
20 reps
RPE 8.5
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Hammer Curl
3
10 reps
RPE 8.5
3
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Hammer Curl
3
10 reps
RPE 8.5
3
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Hammer Curl
3
10 reps
RPE 8.5
3
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Hammer Curl
3
10 reps
RPE 8.5
3
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Hammer Curl
3
10 reps
RPE 8.5
3
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Hammer Curl
3
10 reps
RPE 8.5
3
Chest Press (Machine)
1
2
12 reps
10 reps
RPE 8
RPE 8.5
4
Lat Pulldown (Close Grip)
2
1
10 reps
10 reps
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
3
12 reps
RPE 8.5
6
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
7
Lateral Raise (Machine)
1
2
15 reps
15 reps
RPE 8
RPE 8.5
8A
Calf Raise (Leg Press)
2
1
12 reps
12 reps
RPE 8
RPE 8.5
8B
Rear Delt Fly (Machine)
1
1
15 reps
15 reps
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
T-Bar Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@7.5
@8.5
4
Seated Row (Cable)
2 Sets
1 Set
10 Reps
10 Reps
@8
@8.5
5
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
6
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@9
8
Upright Row (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8
9
Hanging Leg Raise
1 Set
AMRAP
@9.5
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@7.5
@8
@9
2
Leg Curl
2 Sets
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
3
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8.5
4
Pec Deck (Machine)
2 Sets
15 Reps
@8
5
High Bar Squat (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@7.5
@8.5
6
Alternating Dumbbell Curl
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
8
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
9
Standing Calf Raise
3 Sets
10 Reps
@8.5
Day 3
1
Leg Press
1 Set
1 Set
2 Sets
15 Reps
15 Reps
12 Reps
@8
@8.5
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
3
Lat Pulldown (Close Grip)
2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@8
6
Walking Lunge (Dumbbell)
2 Sets
20 Reps
@8.5
7
Lateral Raise (Machine)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
8A
Calf Raise (Leg Press)
2 Sets
1 Set
12 Reps
12 Reps
@8
@8.5
8B
Rear Delt Fly (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@8.5