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BoostcampPNG

Modified ferrigno

by Tyler Davis

Program Description

Make sure you have a calorie surplus of 500 and get plenty of rest.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 07:55
  • Last Edited
    Mar 23, 2026 08:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Biceps
10.8%
Lats
9.9%
Triceps
9.2%
Quadriceps
8.8%
Hamstrings
8.8%
Front Delts
8.6%
Glutes
7%
Chest
6.2%
Middle Delts
4%
Forearms
3.7%
Calves
3.7%
Abs
3.5%
Lower Back
2.6%
Adductors
0.9%
Rear Delts
0.7%
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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
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Pec Deck (Machine)
5
8 reps
RPE 7
3
Bent Over Row (Dumbbell)
5
6 reps
RPE 7.5
4
Deadlift (Barbell)
5
6 reps
RPE 8
5
Meadow Row
5
8 reps
RPE 7
6
Lat Pulldown
5
6 reps
RPE 7
7
Hammer Curl (Dumbbell)
4
10 reps
RPE 6.5
8
Standing Calf Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
5
10 reps
RPE 7
2
Seated Front Raise
4
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
4
Bicep Curl (Barbell)
4
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
4
10 reps
RPE 6.5
7
French Press
4
10 reps
RPE 6.5
8
Skull Crusher (Barbell)
4
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
8 reps
RPE 7
2
Seated Row (Machine)
4
8 reps
RPE 7
3
Dip (Bodyweight)
5
8 reps
RPE 7
4
Deadlift (Barbell)
4
8 reps
RPE 7
5
Seated Row (Cable)
4
8 reps
RPE 7
6
Lat Pulldown
4
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10 reps
RPE 6.5
2
Leg Extension
5
10 reps
RPE 6.5
3
Squat (Barbell)
3
2
10 reps
10 reps
RPE 7
RPE 6.5
4
Hack Squat
5
10 reps
RPE 6.5
5
Standing Calf Raise
6
12 reps
-
6
Bicep Curl (Barbell)
4
10 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Military Press (Barbell)
5 Sets
10 Reps
@7
2
Seated Front Raise
4 Sets
10 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@6.5
4
Bicep Curl (Barbell)
4 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
8 Reps
@7
6
Incline Curl (Dumbbell)
4 Sets
10 Reps
@6.5
7
French Press
4 Sets
10 Reps
@6.5
8
Skull Crusher (Barbell)
4 Sets
10 Reps
@6.5
Day 3
1
Chest Fly (Dumbbell)
4 Sets
8 Reps
@7
2
Seated Row (Machine)
4 Sets
8 Reps
@7
3
Dip (Bodyweight)
5 Sets
8 Reps
@7
4
Deadlift (Barbell)
4 Sets
8 Reps
@7
5
Seated Row (Cable)
4 Sets
8 Reps
@7
6
Lat Pulldown
4 Sets
8 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Pec Deck (Machine)
5 Sets
8 Reps
@7
3
Bent Over Row (Dumbbell)
5 Sets
6 Reps
@7.5
4
Deadlift (Barbell)
5 Sets
6 Reps
@8
5
Meadow Row
5 Sets
8 Reps
@7
6
Lat Pulldown
5 Sets
6 Reps
@7
7
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@6.5
8
Standing Calf Raise
4 Sets
12 Reps
@7
Day 4
1
Leg Curl
5 Sets
10 Reps
@6.5
2
Leg Extension
5 Sets
10 Reps
@6.5
3
Squat (Barbell)
3 Sets
2 Sets
10 Reps
10 Reps
@7
@6.5
4
Hack Squat
5 Sets
10 Reps
@6.5
5
Standing Calf Raise
6 Sets
12 Reps
-
6
Bicep Curl (Barbell)
4 Sets
10 Reps
@6.5