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Bulking Arc

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Program Description

The purpose of getting stronger, and becoming a better athlete.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 03, 2025 04:16
  • Last Edited
    Aug 31, 2025 09:52

Summary

Embark on a transformative 16-week journey with the Bulking Arc program, designed for serious lifters looking to pack on muscle and strength. This 5-day-a-week regimen focuses on compound movements like squats and deadlifts, complemented by targeted isolation exercises to maximize leg development. Each session is crafted to push your limits, combining high-intensity lifts with explosive power movements to enhance overall athleticism. Get ready to fuel your gains and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Quadriceps
10.9%
Upper Back
10.6%
Chest
10%
Hamstrings
7.3%
Front Delts
7.1%
Lats
6.4%
Glutes
6.3%
Biceps
5.9%
Abs
5.5%
Calves
4%
Olympic
3.5%
Middle Delts
3.5%
Lower Back
2.2%
Other
1.5%
Forearms
1%
Adductors
0.8%
Abductors
0.4%
Rear Delts
0.4%
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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
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Shrug (Dumbbell)
3
25 reps
RPE 9
11
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Shrug (Dumbbell)
3
25 reps
RPE 9
10
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-15 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Deadlift (Barbell)
4
3-8 reps
RPE 9
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Scissor Jumps
3
5 reps
RPE 10
7
Single Leg Jumps
3
5 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
4 Sets
2-5 Reps
@9
2
Power Clean
3 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
6
Box Jump
3 Sets
8 Reps
@10
7
Sled Push
2 Sets
5 Reps
@10
Day 4
1
Leg Press
4 Sets
10-15 Reps
@9
2
Hang Clean
4 Sets
3-6 Reps
@9
3
Deadlift (Barbell)
4 Sets
3-8 Reps
@9
4
Lying Leg Curl
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
6
Scissor Jumps
3 Sets
5 Reps
@10
7
Single Leg Jumps
3 Sets
5 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9
5
Lat Pulldown
4 Sets
8-10 Reps
@9
6
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
8
Skull Crusher (Dumbbell)
4 Sets
8-10 Reps
@9
9
Dip (Weighted)
3 Sets
AMRAP
@10
10
Shrug (Dumbbell)
3 Sets
25 Reps
@9
11
Ab Wheel
4 Sets
15 Reps
@10
Day 3
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Seated Row (Cable)
4 Sets
8-10 Reps
@9
6
Concentration Curl
3 Sets
8-10 Reps
@9
7
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
8
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
9
Shrug (Dumbbell)
3 Sets
25 Reps
@9
10
Hanging Leg Raise
4 Sets
10-20 Reps
@10