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BoostcampPNG

5 Day Program

by Zach D.
3 athletes joined

Program Description

For those who hate leg day

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 04, 2025 01:28
  • Last Edited
    Apr 04, 2025 02:12
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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
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
5-10 reps
RPE 9
5
French Press
3
8-12 reps
RPE 9
6
Decline Chest Press
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
3
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Standing Pullover (Cable)
3
8-12 reps
RPE 9
6
21s (EZ Bar)
2
21 reps
RPE 9
7
Wood Chop
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
RPE 9
2
Leg Curl
3
12-15 reps
RPE 9
3
Hip Abductor (Machine)
3
12-15 reps
RPE 9
4
Hip Adductor (Machine)
3
12-15 reps
RPE 9
5
Russian Twist (Dumbbell)
3
16-24 reps
RPE 9
6
Mountain Climber
3
16-24 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 9
3
Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Face Pull
3
8-12 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 6
RPE 9
2A
Pull-Up (Assisted)
3
5-10 reps
RPE 9
2B
Dip (Assisted)
3
5-10 reps
RPE 9
3
Hack Squat
1
AMRAP
RPE 10
4
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 9
6
Triceps Kickback (cable)
4
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
5-10 Reps
@9
5
French Press
3 Sets
8-12 Reps
@9
6
Decline Chest Press
3 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@5
@6
@9
2
Lat Pulldown (Close Grip)
3 Sets
12-15 Reps
@9
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
4
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
@9
6
21s (EZ Bar)
2 Sets
21 Reps
@9
7
Wood Chop
4 Sets
AMRAP
@10
Day 3
1
Leg Extension
3 Sets
12-15 Reps
@9
2
Leg Curl
3 Sets
12-15 Reps
@9
3
Hip Abductor (Machine)
3 Sets
12-15 Reps
@9
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
@9
5
Russian Twist (Dumbbell)
3 Sets
16-24 Reps
@9
6
Mountain Climber
3 Sets
16-24 Reps
@9
Day 4
1
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
2
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@9
3
Rear Delt Fly (Cable)
3 Sets
8-12 Reps
@9
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9
5
Face Pull
3 Sets
8-12 Reps
@9
6
Front Raise (Cable)
3 Sets
8-12 Reps
@9
Day 5
1
Front Squat (Barbell)
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@6
@9
2A
Pull-Up (Assisted)
3 Sets
5-10 Reps
@9
2B
Dip (Assisted)
3 Sets
5-10 Reps
@9
3
Hack Squat
1 Set
AMRAP
@10
4
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
@9
6
Triceps Kickback (cable)
4 Sets
8-12 Reps
@9