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Bowleater

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Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 09, 2025 10:04
  • Last Edited
    Jun 18, 2025 10:01

Summary

Embark on a transformative 16-week journey with the Bowleater program, designed for dedicated lifters looking to build strength and muscle. This structured plan features four training days each week, focusing on compound movements and targeted exercises to maximize your gains. Expect to tackle barbell squats, Romanian deadlifts, and overhead presses, alongside essential accessory work for a balanced physique. With a mix of intensity and volume tailored to push your limits, Bowleater is your roadmap to achieving serious results in the gym.
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
2
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
3
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
3
8 reps
8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8 reps
75%
2
Lat Pulldown
1
2
8 reps
8 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Seated Hamstring Curl
4
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Seated Hamstring Curl
4
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Seated Hamstring Curl
4
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Seated Hamstring Curl
3
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 9
3
Leg Extension
4
10 reps
RPE 9
4
Seated Hamstring Curl
4
8 reps
RPE 9
5
Abs Crunch (Machine)
1
2
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
3
Leg Extension
2
10 reps
RPE 9
4
Seated Hamstring Curl
2
8 reps
RPE 9
5
Abs Crunch (Machine)
1
1
10 reps
10 reps
RPE 9
RPE 10
6
Calf Raise (Machine)
1
1
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
2
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
4
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
75%
2
Seated Row (Cable)
3
8-10 reps
RPE 9
3
Pec Deck (Machine)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Incline Tricep Extension (Dumbbell)
2
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
3
Hack Squat
3
6 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
5
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
4
8-10 reps
RPE 9
5
Leg Curl
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
3
Hack Squat
3
6 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
5
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
4
8-10 reps
RPE 9
5
Leg Curl
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
3
Hack Squat
3
6 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
5
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
4
8-10 reps
RPE 9
5
Leg Curl
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
3
10-12 reps
RPE 9
3
Hack Squat
3
6 reps
RPE 9
4
Leg Extension
3
8-10 reps
RPE 9
5
Leg Curl
3
8-10 reps
RPE 9
6
Abs Crunch (Machine)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
5
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
4
8-10 reps
RPE 9
5
Leg Curl
4
8-10 reps
RPE 9
6
Abs Crunch (Machine)
4
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
8 reps
75%
2
Rear Delt Fly (Machine)
2
10-12 reps
RPE 9
3
Hack Squat
2
6 reps
RPE 9
4
Leg Extension
2
8-10 reps
RPE 9
5
Leg Curl
2
8-10 reps
RPE 9
6
Abs Crunch (Machine)
2
12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@9
3
Leg Extension
2 Sets
10 Reps
@9
4
Seated Hamstring Curl
2 Sets
8 Reps
@9
5
Abs Crunch (Machine)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Calf Raise (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
75%
2
Lat Pulldown
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
6 Reps
75%
2
Seated Row (Cable)
3 Sets
8-10 Reps
@9
3
Pec Deck (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Incline Tricep Extension (Dumbbell)
2 Sets
8-10 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 4
1
Stiff Leg Deadlift
2 Sets
8 Reps
75%
2
Rear Delt Fly (Machine)
2 Sets
10-12 Reps
@9
3
Hack Squat
2 Sets
6 Reps
@9
4
Leg Extension
2 Sets
8-10 Reps
@9
5
Leg Curl
2 Sets
8-10 Reps
@9
6
Abs Crunch (Machine)
2 Sets
12 Reps
@9