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BoostcampPNG

Ultimate Program

by BRDKILLR

Program Description

Hypertrophy, Strength, Cardio, Mobility.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Mar 01, 2025 04:03
  • Last Edited
    Jun 18, 2025 09:47

Summary

Embark on a transformative 12-week journey with the Ultimate Program, designed for those ready to push their limits. This 5-day-a-week regimen combines power-focused workouts targeting all major muscle groups, ensuring balanced strength development and increased endurance. From explosive barbell lifts to targeted cable exercises, you'll build muscle and improve performance while enjoying varied cardio sessions. Equip yourself with the tools and motivation to achieve your fitness goals and unlock your true potential!
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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
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
5 reps
80%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
5 reps
85%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
5 reps
87.5%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
3
1
5 reps
4 reps
82.5%
82.5%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
3
1
5 reps
4 reps
85%
85%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
3
1
5 reps
4 reps
87.5%
87.5%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
4
6 reps
80%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
3
1
6 reps
5 reps
82.5%
82.5%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
3
1
6 reps
5 reps
85%
85%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
2
2
6 reps
4 reps
87.5%
87.5%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
3
1
5 reps
3 reps
90%
90%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Bench Press (Barbell)
2
1
3 reps
1 reps
95%
95%
3
Lateral Raise (Cable)
4
10-12 reps
RPE 8-9
4
Incline Chest Press (Machine)
3
1
6-8 reps
10-12 reps
RPE 8.5
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 7-8.5
6
Push Up
1
AMRAP
RPE 9
7
Run
1
20-30 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Pull-Up (Weighted)
2
1
6-8 reps
10-12 reps
RPE 9
RPE 7
3
Cable Low Row
4
8-10 reps
RPE 8
4
Incline Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 8
5
Lat Pulldown
3
10-12 reps
RPE 8.5
6
Kneeling Elevated Lat Stretch
1
1 mins
RPE 9
7
Hammer Curl (Dumbbell)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
4
5 reps
80%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
4
5 reps
85%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
4
5 reps
87.5%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
3
1
5 reps
4 reps
82.5%
82.5%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
3
1
5 reps
4 reps
85%
85%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
3
1
5 reps
4 reps
87.5%
87.5%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
4
6 reps
80%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
3
1
6 reps
5 reps
82.5%
82.5%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
3
1
6 reps
5 reps
85%
85%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
2
2
6 reps
4 reps
87.5%
87.5%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
3
1
5 reps
3 reps
80%
80%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Squat (Barbell)
2
1
3 reps
1 reps
95%
95%
3
Hamstring Curl
2
1
8-10 reps
8-12 reps
RPE 9
RPE 8
4
Hack Squat
2
10-12 reps
RPE 9
5
Leg Extension
1
2
12-15 reps
12-15 reps
RPE 9
RPE 8
6
Stair Master
1
10-20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
4
5 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
4
5 reps
85%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
4
5 reps
87.5%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
3
1
5 reps
4 reps
82.5%
82.5%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
3
1
5 reps
4 reps
85%
85%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
3
1
5 reps
4 reps
87.5%
87.5%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
4
6 reps
80%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
3
1
6 reps
5 reps
82.5%
82.5%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
3
1
6 reps
5 reps
85%
85%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
2
2
6 reps
4 reps
87.5%
87.5%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
3
1
5 reps
3 reps
90%
90%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill Walk
1
5 mins
RPE 6
2
Deadlift (Barbell)
2
1
3 reps
1 reps
95%
95%
3
Incline Bench Press (Dumbbell)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 8
RPE 7
4
Lat Pulldown (Close Grip)
2
2
12-15 reps
12-15 reps
RPE 9
RPE 8
5
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 8
6
Lateral Raise (Cable)
4
10-15 reps
RPE 9
7
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
8-10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stair Master
1
5 mins
RPE 6
2
Belt Squat
2
12-15 reps
RPE 8-9
3
Belt Squat
2
12 reps
RPE 7
4
Romanian Deadlift (Barbell)
2
2
8-12 reps
10-12 reps
RPE 8.5
RPE 8
5
Leg Extension
2
1
1
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 7.5
6
Leg Curl
1
1
1
1
12-15 reps
12-15 reps
10-12 reps
10-12 reps
RPE 9
RPE 8.5
RPE 8
RPE 7.5
7
Pigeon Stretch
1
1 mins
RPE 9
8
Couch Stretch
1
1 mins
RPE 9
9
Adductor Stretch
1
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Treadmill Walk
1 Set
5 mins
@6
2
Bench Press (Barbell)
4 Sets
5 Reps
80%
3
Lateral Raise (Cable)
4 Sets
10-12 Reps
@8-9
4
Incline Chest Press (Machine)
3 Sets
1 Set
6-8 Reps
10-12 Reps
@8.5
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@7-8.5
6
Push Up
1 Set
AMRAP
@9
7
Run
1 Set
20-30 mins
@7.5
Day 2
1
Treadmill Walk
1 Set
5 mins
@6
2
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
10-12 Reps
@9
@7
3
Cable Low Row
4 Sets
8-10 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@8
5
Lat Pulldown
3 Sets
10-12 Reps
@8.5
6
Kneeling Elevated Lat Stretch
1 Set
1 mins
@9
7
Hammer Curl (Dumbbell)
1 Set
AMRAP
@9
Day 3
1
Stair Master
1 Set
5 mins
@6
2
Squat (Barbell)
4 Sets
5 Reps
80%
3
Hamstring Curl
2 Sets
1 Set
8-10 Reps
8-12 Reps
@9
@8
4
Hack Squat
2 Sets
10-12 Reps
@9
5
Leg Extension
1 Set
2 Sets
12-15 Reps
12-15 Reps
@9
@8
6
Stair Master
1 Set
10-20 mins
@8
Day 4
1
Treadmill Walk
1 Set
5 mins
@6
2
Deadlift (Barbell)
4 Sets
5 Reps
80%
3
Incline Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@8
@7
4
Lat Pulldown (Close Grip)
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@9
@8
5
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@8
6
Lateral Raise (Cable)
4 Sets
10-15 Reps
@9
7
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
8-10 Reps
@8
Day 5
1
Stair Master
1 Set
5 mins
@6
2
Belt Squat
2 Sets
12-15 Reps
@8-9
3
Belt Squat
2 Sets
12 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8-12 Reps
10-12 Reps
@8.5
@8
5
Leg Extension
2 Sets
1 Set
1 Set
12-15 Reps
10-12 Reps
10-12 Reps
@9
@8.5
@7.5
6
Leg Curl
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
10-12 Reps
10-12 Reps
@9
@8.5
@8
@7.5
7
Pigeon Stretch
1 Set
1 mins
@9
8
Couch Stretch
1 Set
1 mins
@9
9
Adductor Stretch
1 Set
1 mins
@9