logo
BoostcampPNG

VC-Balanced Hypertrophy [1]

by Vincent Cipriano C.

Program Description

hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2025 02:26
  • Last Edited
    Oct 30, 2025 02:31

Summary

Unlock your potential with the Re-balanced Hypertrophy program, a meticulously crafted 12-week journey designed for serious lifters. Training four days a week, this program focuses on balanced muscle development through a mix of compound and isolation exercises, ensuring you build strength and size effectively. Each session is structured around targeted rep ranges and intensities, allowing you to push your limits while maintaining proper form. Elevate your training and achieve the physique you’ve always wanted with this comprehensive approach to hypertrophy.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.6%
Triceps
11.4%
Front Delts
9.7%
Lats
9.2%
Biceps
8.8%
Chest
7.5%
Abs
6.8%
Quadriceps
6.6%
Hamstrings
6.6%
Glutes
5.5%
Middle Delts
4.8%
Forearms
3.7%
Calves
2.2%
Adductors
1.1%
Lower Back
1.1%
Rear Delts
0.7%
Abductors
0.6%
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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Felt Cable Flyes
3
8-12 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 9
3
Y Raise (Incline DB)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Y Raise (Incline DB)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Felt Cable Flyes
3
8-12 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 9
3
Y Raise (Incline DB)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Y Raise (Incline DB)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Felt Cable Flyes
3
8-12 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 9
3
Y Raise (Incline DB)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Y Raise (Incline DB)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Felt Cable Flyes
3
8-12 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 9
3
Y Raise (Incline DB)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Y Raise (Incline DB)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Felt Cable Flyes
3
8-12 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 9
3
Y Raise (Incline DB)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Y Raise (Incline DB)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Felt Cable Flyes
3
8-12 reps
RPE 8
2
Military Press (Barbell)
3
4-6 reps
RPE 9
3
Y Raise (Incline DB)
2
8-10 reps
RPE 8
4
Lateral Raise (Cable)
2
8-12 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
3
8-12 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
3
Y Raise (Incline DB)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 9
5
Shrug (Barbell)
3
6-10 reps
RPE 8
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Pendlay Row
3
6-10 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
T-Bar Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
2
6-10 reps
RPE 9
6
Lying Leg Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Hip Adduction (Cable)
2
12-15 reps
RPE 8
3
Squat (Barbell)
3
4-6 reps
RPE 9
4
Leg Press
3
8-10 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
6
Seated Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
T-Bar Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
2
6-10 reps
RPE 9
6
Lying Leg Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Hip Adduction (Cable)
2
12-15 reps
RPE 8
3
Squat (Barbell)
3
4-6 reps
RPE 9
4
Leg Press
3
8-10 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
6
Seated Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
T-Bar Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
2
6-10 reps
RPE 9
6
Lying Leg Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Hip Adduction (Cable)
2
12-15 reps
RPE 8
3
Squat (Barbell)
3
4-6 reps
RPE 9
4
Leg Press
3
8-10 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
6
Seated Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
T-Bar Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
2
6-10 reps
RPE 9
6
Lying Leg Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Hip Adduction (Cable)
2
12-15 reps
RPE 8
3
Squat (Barbell)
3
4-6 reps
RPE 9
4
Leg Press
3
8-10 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
6
Seated Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
T-Bar Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
2
6-10 reps
RPE 9
6
Lying Leg Raise
2
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Hip Adduction (Cable)
2
12-15 reps
RPE 8
3
Squat (Barbell)
3
4-6 reps
RPE 9
4
Leg Press
3
8-10 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
6
Seated Calf Raise
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8
2
T-Bar Row
3
6-10 reps
RPE 9
3
Pullover (Dumbbell)
3
8-12 reps
RPE 9
4
Deadlift (Barbell)
3
10-12 reps
RPE 9
5
Pull-Up (Weighted)
2
6-10 reps
RPE 9
6
Lying Leg Raise
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9
2
Hip Adduction (Cable)
2
12-15 reps
RPE 8
3
Squat (Barbell)
3
4-6 reps
RPE 9
4
Leg Press
3
8-10 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
6
Seated Calf Raise
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Cable Crossover
2
15-20 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Chest Flye (Flat Cable)
2
10-12 reps
RPE 8
5
Cable Crossover
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Cable Crossover
2
15-20 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Chest Flye (Flat Cable)
2
10-12 reps
RPE 8
5
Cable Crossover
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Cable Crossover
2
15-20 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Chest Flye (Flat Cable)
2
10-12 reps
RPE 8
5
Cable Crossover
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Cable Crossover
2
15-20 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Chest Flye (Flat Cable)
2
10-12 reps
RPE 8
5
Cable Crossover
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Cable Crossover
2
15-20 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Chest Flye (Flat Cable)
2
10-12 reps
RPE 8
5
Cable Crossover
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
2
Bench Press (Dumbbell)
3
8-12 reps
RPE 9
3
Chest Fly (Dumbbell)
3
8-10 reps
RPE 8
4
Cable Crossover
2
15-20 reps
RPE 8
5
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
6
Bicep Curl (Barbell)
4
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
6-10 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9
4
Chest Flye (Flat Cable)
2
10-12 reps
RPE 8
5
Cable Crossover
2
12-15 reps
RPE 9
6
Bicep Curl (Barbell)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hip Adduction (Cable)
2
10-12 reps
RPE 8
3
Hack Squat
3
6-10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Pendlay Row
3
6-10 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hip Adduction (Cable)
2
10-12 reps
RPE 8
3
Hack Squat
3
6-10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Pendlay Row
3
6-10 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hip Adduction (Cable)
2
10-12 reps
RPE 8
3
Hack Squat
3
6-10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Pendlay Row
3
6-10 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hip Adduction (Cable)
2
10-12 reps
RPE 8
3
Hack Squat
3
6-10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Pendlay Row
3
6-10 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hip Adduction (Cable)
2
10-12 reps
RPE 8
3
Hack Squat
3
6-10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 8
2
Pendlay Row
3
6-10 reps
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-10 reps
RPE 9
2
Hip Adduction (Cable)
2
10-12 reps
RPE 8
3
Hack Squat
3
6-10 reps
RPE 9
4
Sumo Deadlift (Barbell)
3
4-6 reps
RPE 9
5
Lying Leg Raise
3
12-15 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Rear Felt Cable Flyes
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
3
Y Raise (Incline DB)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
5
Shrug (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Pendlay Row
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Dumbbell Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Lying Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Hip Adduction (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
3
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@9
@9
@9
4
Leg Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Lying Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
@9
@9
6
Seated Calf Raise
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Chest Flye (Flat Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5
Cable Crossover
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@9
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9