logo
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
    Mar 02, 2025 06:59
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
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