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The Olympus Protocol

by Chris H.

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
    Oct 03, 2025 01:16
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.2%
Biceps
9.7%
Quadriceps
9.6%
Upper Back
8.6%
Hamstrings
8.4%
Lats
7.6%
Glutes
7.6%
Chest
7.3%
Front Delts
6.4%
Middle Delts
6.1%
Calves
5.8%
Lower Back
3.6%
Abs
3.3%
Forearms
1.3%
Adductors
1.3%
Rear Delts
1.2%
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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
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
-
-
-