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Legs and back focused

by Norberto Garcia Cabrera
1 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
    Oct 05, 2025 04:43
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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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
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