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Legs and back focused

by Norberto Garcia Cabrera
2 athletes joined

Program Description

I always felt like my legs needed a bit more workload so I decided to create my own program based on what I liked from others. It's also meant to be heavy on the back but prioritize form and tempo in every exercise!!! If needed make some accessory work on a fifth day, like more abs, forearms and neck, or if you prefer go for a light run or do mobility work. If you do it have fun, I hope you enjoy it as much as I do!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 05, 2025 03:38
  • Last Edited
    Nov 18, 2025 10:04

Summary

Unleash your lower body potential with this 16-week Legs and Back program, designed for four days a week of focused training. Each session targets key muscle groups with a blend of compound and isolation exercises, including High Bar Squats, Single Leg Romanian Deadlifts, and Leg Presses. Perfect for those with a garage gym setup, this program emphasizes progressive overload to build strength and endurance in your legs and back. Get ready to sculpt your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.9%
Hamstrings
10.1%
Upper Back
9.7%
Quadriceps
9.5%
Glutes
8.7%
Triceps
8.2%
Lats
7%
Front Delts
6.7%
Middle Delts
5.8%
Biceps
4.7%
Calves
4.5%
Chest
4.5%
Lower Back
3.9%
Rear Delts
3.1%
Adductors
0.9%
Abductors
0.4%
Forearms
0.4%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
8 reps
12 reps
RPE 9
RPE 8
2
Single Leg Romanian Deadlift
3
10 reps
RPE 8.5
3
Leg Press
3
12 reps
RPE 7.5
4
Leg Extension
4
12 reps
RPE 8.5
5
Single Leg Calf Raise
4
12 reps
RPE 8
6
Ab Wheel
4
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 8.5
3
Overhead Press (Barbell)
4
6-8 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 7.5
5
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Machine)
3
12 reps
RPE 8
8
Leg Raise (Captain's Chair)
1
2
16-20 reps
16-20 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
8 reps
RPE 7
2
Hip Thrust (Machine)
3
10-12 reps
RPE 9
3
Leg Curl
3
12 reps
RPE 8.5
4
Single Leg Calf Raise
3
12 reps
RPE 8.5
5
Ab Wheel
3
16-20 reps
RPE 8
6
Good Morning
3
16 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Bodyweight)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 8.5
4
T-Bar Row
3
8 reps
RPE 8.5
5
Shrug (Dumbbell)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8.5
7
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 8
8
Lu Raise
2
AMRAP
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
High Bar Squat (Barbell)
1 Set
3 Sets
8 Reps
12 Reps
@9
@8
2
Single Leg Romanian Deadlift
3 Sets
10 Reps
@8.5
3
Leg Press
3 Sets
12 Reps
@7.5
4
Leg Extension
4 Sets
12 Reps
@8.5
5
Single Leg Calf Raise
4 Sets
12 Reps
@8
6
Ab Wheel
4 Sets
15-20 Reps
@8
Day 3
1
High Bar Squat (Barbell)
3 Sets
8 Reps
@7
2
Hip Thrust (Machine)
3 Sets
10-12 Reps
@9
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Single Leg Calf Raise
3 Sets
12 Reps
@8.5
5
Ab Wheel
3 Sets
16-20 Reps
@8
6
Good Morning
3 Sets
16 Reps
@7.5
Day 4
1
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
8-12 Reps
@8.5
2
Lat Pulldown
3 Sets
8 Reps
@8.5
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@8.5
4
T-Bar Row
3 Sets
8 Reps
@8.5
5
Shrug (Dumbbell)
3 Sets
12 Reps
@8
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
7
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@8
8
Lu Raise
2 Sets
AMRAP
@7
Day 2
1
Bench Press (Barbell)
4 Sets
8 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
3
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
4
Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
16-20 Reps
16-20 Reps
@8
@8.5