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The Olympus Protocol

by Chris H.
5.0
(1 rating)

Program Description

Designed for intermediate lifters ready to train like a warrior; develop strength, size, and a powerful, balanced physique in just three sessions per week.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 03, 2025 09:58
  • Last Edited
    Dec 29, 2025 03:24

Summary

**The Olympus Protocol** is a comprehensive 12-week strength training program designed for those looking to build muscle and enhance overall fitness. With three full-body workouts each week, you’ll engage in a variety of exercises targeting all major muscle groups, including squats, deadlifts, and curls. This program emphasizes progressive overload and includes detailed rep ranges to maximize your gains. Equip yourself with a full gym and prepare to elevate your training to new heights!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Hamstrings
9.8%
Quadriceps
9.8%
Upper Back
9.2%
Glutes
9%
Biceps
8.4%
Front Delts
8.4%
Lats
6.4%
Chest
5.8%
Middle Delts
5.2%
Calves
4.6%
Abs
3.8%
Lower Back
2.9%
Forearms
2.6%
Adductors
0.9%
Rear Delts
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Bicep Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
3
Bent Over Row (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
4
Bench Press (Close Grip)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9
-
6
Romanian Deadlift (Barbell)
1
3
4-6 reps
4-6 reps
RPE 8-9
-
7
Safety Bar Squat
1
2
4-6 reps
4-6 reps
RPE 8-9
-
8
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
6-10 reps
-
2
Incline Curl (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
-
3
Pull-Up (Weighted)
1
3
4-6 reps
6-8 reps
RPE 8
-
4
Overhead Press (Barbell)
1
2
4-6 reps
6-8 reps
RPE 8
-
5
Bulgarian Split Squat (Dumbbell)
1
3
6-10 reps
6-10 reps
RPE 9
-
6
Deadlift (Barbell)
1
2
4-6 reps
4-6 reps
RPE 8
-
7
Pec Deck (Machine)
3
10-15 reps
-
8
Tricep Pushdown (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
1
2
10-12 reps
10-12 reps
RPE 8
-
2
Lat Pulldown (Neutral Grip)
1
3
4-6 reps
6-8 reps
RPE 8
-
3
Bench Press (Close Grip)
1
2
4-6 reps
6-8 reps
RPE 8-9
-
4
Overhead Tricep Extension (Cable)
1
2
10-12 reps
10-12 reps
RPE 9
-
5
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 9
-
6
Hamstring Curl
1
2
10-12 reps
10-12 reps
RPE 8
-
7
Leg Extension
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
-
-
4
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8-9
-
-
-
5
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
-
6
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8-9
-
-
-
7
Safety Bar Squat
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8-9
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
-
-
Day 2
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
-
-
-
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@8
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@9
-
-
-
6
Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@8
-
-
7
Pec Deck (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
-
-
Day 3
1
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
-
-
-
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
6-8 Reps
@8-9
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
-
-
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@9
-
-
6
Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
-
-
7
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-