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Amit’s Super Awesome Bro Split (Strength + Volume)

by Amit S.

Program Description

This program is designed to help you build maximum strength and muscle mass through focused, single-muscle-group training days. With strategic progressive overload, optimal recovery, and high-effort sets, the goal is to:    •   Increase strength every week on core compound lifts    •   Maximise muscle hypertrophy by isolating each body part with intensity    •   Support lean mass gains during a bulking phase with intentional training volume    •   Reinforce discipline and consistency through a structured 6-day split    •   Train hard, recover smarter, and become the strongest version of yourself

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 07, 2025 03:11
  • Last Edited
    Aug 07, 2025 04:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
12 reps
RPE 7.5
4
Chest Fly (Cable)
3
15 reps
RPE 6.5
5
Push Up
2
AMRAP
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 8.5
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7.5
3
Barbell Row
3
10 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 7
5
Face Pull
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-6 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7
3
Shoulder Press (Machine)
3
8-10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
5
Shrug (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 8.5
2
Bench Press (Close Grip)
3
10 reps
RPE 8
3
Concentration Curl
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
5
Hammer Curl
3
10 reps
RPE 7
6
Dip (Bodyweight)
2
AMRAP
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4-6 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press
3
12 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
15-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
12 reps
RPE 8.5
2
Hanging Leg Raise
3
12 reps
RPE 8.5
3
Russian Twist (Dumbbell)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
3 Sets
5 Reps
@8.5
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7.5
3
Barbell Row
3 Sets
10 Reps
@8
4
Seated Row (Machine)
3 Sets
12 Reps
@7
5
Face Pull
3 Sets
15 Reps
@6.5
Day 3
1
Overhead Press (Barbell)
3 Sets
4-6 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7
3
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@8.5
2
Bench Press (Close Grip)
3 Sets
10 Reps
@8
3
Concentration Curl
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
5
Hammer Curl
3 Sets
10 Reps
@7
6
Dip (Bodyweight)
2 Sets
AMRAP
@7.5
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
@8.5
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@7.5
4
Chest Fly (Cable)
3 Sets
15 Reps
@6.5
5
Push Up
2 Sets
AMRAP
@8.5
Day 5
1
Squat (Barbell)
4 Sets
4-6 Reps
@8.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press
3 Sets
12 Reps
@8
4
Leg Curl
3 Sets
12 Reps
@8
5
Seated Calf Raise
3 Sets
15-20 Reps
@8
Day 6
1
Abs Crunch (Machine)
3 Sets
12 Reps
@8.5
2
Hanging Leg Raise
3 Sets
12 Reps
@8.5
3
Russian Twist (Dumbbell)
3 Sets
12 Reps
@8