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Re-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 14, 2025 02:28
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.9%
Lats
11.4%
Triceps
11.2%
Biceps
10.2%
Quadriceps
8.8%
Front Delts
7.8%
Chest
7.8%
Abs
7.6%
Middle Delts
4.3%
Glutes
3.5%
Hamstrings
3.5%
Calves
2.9%
Forearms
1.8%
Adductors
1.2%
Abductors
0.6%
Rear Delts
0.4%
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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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 3
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
Day 4
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