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6 Week Hyperthropy

by Adrian A.
1 athletes joined

Program Description

For intermediate lifters returning to gym after a period of inactivity and/or irregular workouts. Goal is to regain mass through hyperthropy workouts and train mind muscle connection through good technique. Workout can be completed in 1 hour. Rest times should be limited to 30-45 sec. If you need longer rest, go down in weight. Progression occurs when you can successfully complete a set with good form while adhering to 45-60 sec rest time and form is good.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 17, 2026 05:35
  • Last Edited
    Mar 17, 2026 07:16
Muscle Engagement
Front
Back
MuscleSet
Abs
16.4%
Triceps
9.7%
Upper Back
8.9%
Biceps
8.1%
Hamstrings
7.9%
Lats
6.6%
Chest
6.5%
Front Delts
6.1%
Quadriceps
5.6%
Middle Delts
5.2%
Glutes
4.6%
Calves
3.6%
Rear Delts
2.6%
Lower Back
2.3%
Other
2.2%
Forearms
1.6%
Adductors
1.4%
Olympic
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
12
Side Crunch (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
13 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
14 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
12
Side Crunch (Cable)
3
16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9
Side Crunch (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
13 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
14 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
11 reps
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9
Side Crunch (Cable)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
13 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
14 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
16 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
12
Side Crunch (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
13 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
14 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
12
Side Crunch (Cable)
3
14 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6.5
2
Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Fly (Machine)
3
12 reps
RPE 8
5
Face Away Cable Curl
3
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 7.5
8
Skull Crusher (Dumbbell)
3
12 reps
RPE 7.5
9
Incline Curl (Dumbbell)
2
15 reps
RPE 7.5
10
Tricep Pushdown (Cable)
2
15 reps
RPE 7.5
11
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
12
Side Crunch (Cable)
3
16 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9
Side Crunch (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
13 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
14 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
RPE 6
2
Pull-Up (Weighted)
1
1
1
1
1
11 reps
10 reps
9 reps
8 reps
7 reps
RPE 9
RPE 9
RPE 9
RPE 9
RPE 9
3
Pendlay Row
3
12 reps
RPE 7.5
4
Dumbbell Row
3
15 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
6
Lateral Raise (Cable)
3
12 reps
RPE 7.5
7
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
16 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
12 reps
RPE 7
9
Side Crunch (Cable)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
13 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
14 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
14 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 mins
RPE 6
2
Squat stretch
1
5 mins
RPE 6.5
3
High Bar Squat (Barbell)
4
8 reps
RPE 8
4
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 7
6
Lying Leg Curl
3
12 reps
RPE 7.5
7
Standing Calf Raise
3
2
15 reps
15 reps
RPE 7
RPE 8
8
Leg Raise (Captain's Chair)
3
16 reps
RPE 7
9
Side Crunch (Cable)
3
16 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Run
1 Set
10 mins
@6.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chest Fly (Machine)
3 Sets
12 Reps
@8
5
Face Away Cable Curl
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7.5
8
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7.5
9
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7.5
10
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
12
Side Crunch (Cable)
3 Sets
12 Reps
@8
Day 4
1
Run
1 Set
10 mins
@6.5
2
Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chest Fly (Machine)
3 Sets
12 Reps
@8
5
Face Away Cable Curl
3 Sets
12 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7.5
8
Skull Crusher (Dumbbell)
3 Sets
12 Reps
@7.5
9
Incline Curl (Dumbbell)
2 Sets
15 Reps
@7.5
10
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7.5
11
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
12
Side Crunch (Cable)
3 Sets
12 Reps
@8
Day 2
1
Run
1 Set
10 mins
@6
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@9
@9
@9
@9
@9
3
Pendlay Row
3 Sets
12 Reps
@7.5
4
Dumbbell Row
3 Sets
15 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
7
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
9
Side Crunch (Cable)
3 Sets
12 Reps
@8
Day 3
1
Run
1 Set
5 mins
@6
2
Squat stretch
1 Set
5 mins
@6.5
3
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@7
6
Lying Leg Curl
3 Sets
12 Reps
@7.5
7
Standing Calf Raise
3 Sets
2 Sets
15 Reps
15 Reps
@7
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
9
Side Crunch (Cable)
3 Sets
12 Reps
@8
Day 5
1
Run
1 Set
10 mins
@6
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@9
@9
@9
@9
@9
3
Pendlay Row
3 Sets
12 Reps
@7.5
4
Dumbbell Row
3 Sets
15 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7.5
6
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
7
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
9
Side Crunch (Cable)
3 Sets
12 Reps
@8
Day 6
1
Run
1 Set
5 mins
@6
2
Squat stretch
1 Set
5 mins
@6.5
3
High Bar Squat (Barbell)
4 Sets
8 Reps
@8
4
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@7
6
Lying Leg Curl
3 Sets
12 Reps
@7.5
7
Standing Calf Raise
3 Sets
2 Sets
15 Reps
15 Reps
@7
@8
8
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@7
9
Side Crunch (Cable)
3 Sets
12 Reps
@8