logo
BoostcampPNG

YACK

by

Program Description

BIG STRONG

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 29, 2025 11:48
  • Last Edited
    May 30, 2025 04:26
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Overhead Press (Machine)
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
6-15 reps
6-15 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Overhead Press (Machine)
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
6-15 reps
6-15 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Overhead Press (Machine)
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
6-15 reps
6-15 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Overhead Press (Machine)
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
6-15 reps
6-15 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Overhead Press (Machine)
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
6-15 reps
6-15 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Bench Press (Barbell)
3
5-12 reps
RPE 9
3
Overhead Press (Machine)
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Chest Fly (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
5
Lateral Raise (Cable)
3
1
6-15 reps
6-15 reps
RPE 9
RPE 10
6
Chest Press (Machine)
1
2
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Rope Push Down (Cable)
2
1
6-15 reps
6-15 reps
RPE 9
RPE 9.5
8
Overhead Tricep Extension (Cable)
3
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
10-20 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
3
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
10-20 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
3
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
10-20 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
3
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
10-20 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
3
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
10-20 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
3
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
1
10-20 reps
5-10 reps
5-10 reps
5-10 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
1
1
6-15 reps
6-15 reps
6-15 reps
RPE 8
RPE 9
RPE 10
3
Lat Pulldown
3
1
5-12 reps
5-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Shrug (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6
Face Pull
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
7
Bicep Curl (Dumbbell)
2
3
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-20 reps
5-12 reps
5-12 reps
RPE 6
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
3
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
8
Back Extension (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-20 reps
5-12 reps
5-12 reps
RPE 6
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
3
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
8
Back Extension (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-20 reps
5-12 reps
5-12 reps
RPE 6
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
3
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
8
Back Extension (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-20 reps
5-12 reps
5-12 reps
RPE 6
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
3
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
8
Back Extension (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-20 reps
5-12 reps
5-12 reps
RPE 6
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
3
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
8
Back Extension (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1
10-20 reps
5-12 reps
5-12 reps
RPE 6
RPE 9
RPE 10
2
Romanian Deadlift (Dumbbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Extension
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
5
Calf Raise (Leg Press)
1
3
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Hip Adductor (Machine)
1
1
1
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
8
Back Extension (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
5-12 reps
5-12 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 9
RPE 10
3
Lateral Raise (Dumbbell)
1
2
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
4
Chest Press (Machine)
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
5
Lat Pulldown
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Seated Row (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
7
Tricep Pushdown (Cable)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
8
Bicep Curl (Dumbbell)
1
1
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Extension
3
5-15 reps
RPE 10
5
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
2
2
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Extension
3
5-15 reps
RPE 10
5
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
2
2
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Extension
3
5-15 reps
RPE 10
5
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
2
2
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Extension
3
5-15 reps
RPE 10
5
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
2
2
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Extension
3
5-15 reps
RPE 10
5
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
2
2
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
5-12 reps
5-12 reps
5-12 reps
RPE 8
RPE 9
RPE 10
3
Leg Press
2
1
5-15 reps
5-15 reps
RPE 9
RPE 10
4
Leg Extension
3
5-15 reps
RPE 10
5
Leg Curl
1
2
1
5-15 reps
5-15 reps
5-15 reps
RPE 8
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
2
2
8-15 reps
8-15 reps
8-15 reps
RPE 8
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 6 Weeks
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
3
Leg Press
2 Sets
1 Set
5-15 Reps
5-15 Reps
@9
@10
4
Leg Extension
3 Sets
5-15 Reps
@10
5
Leg Curl
1 Set
2 Sets
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9
@10
6
Calf Raise (Leg Press)
1 Set
2 Sets
2 Sets
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
7
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
2
Bench Press (Barbell)
3 Sets
5-12 Reps
@9
3
Overhead Press (Machine)
3 Sets
1 Set
5-12 Reps
5-12 Reps
@9
@10
4
Chest Fly (Cable)
3 Sets
1 Set
6-15 Reps
6-15 Reps
@9
@10
5
Lateral Raise (Cable)
3 Sets
1 Set
6-15 Reps
6-15 Reps
@9
@10
6
Chest Press (Machine)
1 Set
2 Sets
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
7
Tricep Rope Push Down (Cable)
2 Sets
1 Set
6-15 Reps
6-15 Reps
@9
@9.5
8
Overhead Tricep Extension (Cable)
3 Sets
6-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
1 Set
10-20 Reps
5-12 Reps
5-12 Reps
@6
@9
@10
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
3
Leg Extension
2 Sets
1 Set
5-15 Reps
5-15 Reps
@9
@10
4
Leg Curl
1 Set
2 Sets
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
1 Set
3 Sets
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@8
@9
@10
8
Back Extension (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
Day 4
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5-12 Reps
5-12 Reps
5-15 Reps
5-15 Reps
@8
@9
@9
@10
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10
4
Chest Press (Machine)
2 Sets
1 Set
5-15 Reps
5-15 Reps
@9
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9
@10
6
Seated Row (Cable)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9
@10
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
5-15 Reps
5-15 Reps
5-15 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
1 Set
10-20 Reps
5-10 Reps
5-10 Reps
5-10 Reps
@6
@8
@9
@10
2
Barbell Row
1 Set
1 Set
1 Set
6-15 Reps
6-15 Reps
6-15 Reps
@8
@9
@10
3
Lat Pulldown
3 Sets
1 Set
5-12 Reps
5-12 Reps
@9
@10
4
Seated Row (Cable)
3 Sets
1 Set
5-15 Reps
5-15 Reps
@9
@10
5
Shrug (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
6
Face Pull
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
7
Bicep Curl (Dumbbell)
2 Sets
3 Sets
1 Set
5-12 Reps
5-12 Reps
5-12 Reps
@8
@9
@10