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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
    Apr 10, 2025 02:15
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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
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