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Laid to Dominate: Power & Aesthetics

by Bazilian C.

Program Description

Laid to Dominate: Power & Aesthetics is a comprehensive 18-week training system designed for athletes and gym-goers who want it all—a head-turning physique and serious performance. This program is built for individuals who want to develop: • Aesthetic muscle definition like David Laid • Explosive athletic strength and movement • Super powerful legs that look just as good as they perform • A powerful, dominant upper body with broad shoulders, visible abs, and a strong back The structure hits all major muscle groups with an emphasis on visual balance, symmetry, and functionality. Each week includes two upper body sessions and two lower body sessions, alternating to allow full recovery and peak output. There are two distinct leg days: • Leg Day 1 (Power Focus): Builds explosive force and strength through compound movements and athletic drills. • Leg Day 2 (Aesthetic Focus): Focuses on hypertrophy and detail—quads, hamstrings, and glutes will grow and pop. Upper body days follow a push–pull setup: • Push Day: Chest, shoulders, triceps, and abs for width, thickness, and pushing strength. • Pull Day: Back, biceps, rear delts, and abs for V-taper, posture, and pulling strength. Expect 60–80 minute workouts, structured for hypertrophy, strength, and athleticism with rest periods optimized for both size and power. If you’re ready to look like you were carved from stone and hit like a freight train—this is the blueprint.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 05:55
  • Last Edited
    Jun 09, 2025 06:16
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 8.5
2
Trap Bar Deadlift
3
4 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
4
Broad Jump
3
3 reps
RPE 7
5
Seated Hamstring Curl
3
8 reps
RPE 7.5
6
Standing Calf Raise
4
12 reps
RPE 7
7
Russian Twist (Dumbbell)
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Bench Press (Dumbbell)
3
10 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
7
Hanging Leg Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8.5
2
Leg Press
3
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8.5
4
Seated Hamstring Curl
3
15 reps
RPE 7.5
5
Walking Lunge (Dumbbell)
3
24 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 7.5
7
Decline Crunch (Weighted)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
8 reps
RPE 8
2
Barbell Row
3
8 reps
RPE 8.5
3
Chest Supported Row (Machine)
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
4
15 reps
RPE 7
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 7.5
6
Hammer Curl (Cable)
3
12 reps
RPE 7.5
7
Cable Crunch
4
15 reps
RPE 7
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@8.5
2
Trap Bar Deadlift
3 Sets
4 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
4
Broad Jump
3 Sets
3 Reps
@7
5
Seated Hamstring Curl
3 Sets
8 Reps
@7.5
6
Standing Calf Raise
4 Sets
12 Reps
@7
7
Russian Twist (Dumbbell)
4 Sets
15 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
4
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@7.5
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
7
Hanging Leg Raise
4 Sets
12 Reps
@7
Day 3
1
Hack Squat
4 Sets
10 Reps
@8.5
2
Leg Press
3 Sets
12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
4
Seated Hamstring Curl
3 Sets
15 Reps
@7.5
5
Walking Lunge (Dumbbell)
3 Sets
24 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@7.5
7
Decline Crunch (Weighted)
3 Sets
12 Reps
@7
Day 4
1
Pull-Up (Bodyweight)
4 Sets
8 Reps
@8
2
Barbell Row
3 Sets
8 Reps
@8.5
3
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4
Rear Delt Fly (Machine)
4 Sets
15 Reps
@7
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@7.5
6
Hammer Curl (Cable)
3 Sets
12 Reps
@7.5
7
Cable Crunch
4 Sets
15 Reps
@7