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BoostcampPNG

No bs program

by BRDKILLR
1 athletes joined

Program Description

For bench and squat strength with hypertrophy training. Basically failure to every set besides the specific percentage and rep compound movements

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 08, 2025 09:50
  • Last Edited
    Dec 09, 2025 07:49
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.4%
Quadriceps
12.4%
Triceps
10.3%
Biceps
9.3%
Front Delts
8.2%
Glutes
8.2%
Upper Back
7.2%
Middle Delts
7.2%
Chest
6.2%
Lats
6.2%
Rear Delts
3.1%
Abs
3.1%
Forearms
3.1%
Lower Back
2.1%
Adductors
1%
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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)
2
6 reps
80%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5 reps
83%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
86%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7-8 reps
80%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-7 reps
80%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-6 reps
83%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
86%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3-4 reps
88%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2-3 reps
90%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
80%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
86%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4 reps
92%
2
Pull-Up (Weighted)
2
6-8 reps
RPE 9
3
Chest Fly (Cable)
2
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
3
Leg Curl
2
8-10 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9
2
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 9
3
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
4
Hammer Curl (Cable)
2
8-12 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-10 reps
RPE 8
3
Bicep Curl (Barbell)
2
8-12 reps
RPE 9
4
Lateral Raise (Dumbbell)
2
10-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
80%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
83%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
86%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-8 reps
78%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-7 reps
80%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-6 reps
83%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4-5 reps
86%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3-4 reps
88%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2-3 reps
90%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
80%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6 reps
86%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
4 reps
92%
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 9
3
Leg Extension
2
8-10 reps
RPE 9
4
Leg Curl
2
8-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
80%
2
Pull-Up (Weighted)
2 Sets
6-8 Reps
@9
3
Chest Fly (Cable)
2 Sets
8-12 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
3
Leg Curl
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
Day 3
1
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9
2
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
4
Hammer Curl (Cable)
2 Sets
8-12 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@8
3
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@9
4
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9
Day 5
1
Squat (Barbell)
2 Sets
6 Reps
80%
2
Romanian Deadlift (Dumbbell)
2 Sets
10-12 Reps
@9
3
Leg Extension
2 Sets
8-10 Reps
@9
4
Leg Curl
2 Sets
8-10 Reps
@9