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BoostcampPNG

Just another programme

by rimas.
1 athletes joined

Program Description

Just another lifting plan

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 06, 2025 07:10
  • Last Edited
    Sep 30, 2025 08:23

Summary

**Just Another Programme** is a comprehensive 12-week training regimen designed to elevate your strength and conditioning through a balanced approach. Committing five days a week, you'll tackle a mix of lower and upper body workouts, featuring exercises like Platz Squats, Romanian Deadlifts, and Incline Dumbbell Presses. Each session emphasizes intensity and proper form, ensuring you maximize muscle engagement and growth. Get ready to challenge yourself and see real results as you build strength, enhance endurance, and sculpt your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Biceps
10.3%
Triceps
9.4%
Forearms
7.1%
Abs
6.9%
Quadriceps
6.9%
Hamstrings
6.9%
Middle Delts
6.7%
Lats
6.5%
Rear Delts
6.3%
Front Delts
6.3%
Chest
5.1%
Glutes
4.3%
Lower Back
2.4%
Calves
1.3%
Adductors
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
12 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
12 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
12 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
8 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
8 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
8 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Wide Grip Lat Pulldown
1
2
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
3
Bench Press (Close Grip)
3
5 reps
RPE 7-8
4
Bicep Curl (Barbell)
3
5 reps
RPE 7-8
5
Incline Tricep Extension (EZ bar)
3
5 reps
RPE 7-8
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
7
Behind The Back Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 8-9
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7-8
3
Standing Calf Raise
1
8-15 reps
RPE 10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Leg Curl
2
8-12 reps
RPE 9-10
6
Hanging Knee Raise
3
10-20 reps
RPE 7-8
7
Plank
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7-8
2
Dumbbell Row
3
8-12 reps
RPE 7-8
3
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
4
Single Arm Pushdown
2
1
10-15 reps
10-15 reps
RPE 7-8
RPE 8-9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Face Pull
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 8-9
7
Dead Hang
3
30-120 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
5-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 9-10
2
Leg Extension
2
10-15 reps
RPE 9-10
3
Standing Calf Raise
1
8-15 reps
RPE 10
4A
Bent Over Row (Barbell)
2
8-12 reps
RPE 10
4B
Kelso Shrug
2
8-12 reps
RPE 10
5
Lying Leg Curl
2
10-15 reps
RPE 9-10
6
Hanging Oblique Knee Raise
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Chin-Up (Bodyweight)
3
AMRAP
-
2
Incline Curl (Dumbbell)
3
10-15 reps
RPE 7-8
3
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 7-8
4
Hammer Curl (Cable)
3
8-12 reps
RPE 10
5A
Wrist Curls
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
5B
Reverse Wrist Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 7-8
RPE 9-10
6
Single Arm Rear Delt Cable Fly
2
1
10-20 reps
10-20 reps
RPE 7-8
RPE 9-10
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7-8
3
Standing Calf Raise
1 Set
8-15 Reps
@10
4
Leg Extension
2 Sets
10-15 Reps
@9-10
5
Leg Curl
2 Sets
8-12 Reps
@9-10
6
Hanging Knee Raise
3 Sets
10-20 Reps
@7-8
7
Plank
1 Set
-
Day 3
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
2
Dumbbell Row
3 Sets
8-12 Reps
@7-8
3
Bicep Curl (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7-8
@8-9
4
Single Arm Pushdown
2 Sets
1 Set
10-15 Reps
10-15 Reps
@7-8
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
Face Pull
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@8-9
7
Dead Hang
3 Sets
30-120 secs
-
Day 4
1
Hack Squat
1 Set
1 Set
1 Set
5-8 Reps
8-10 Reps
10-12 Reps
@8-9
@8-9
@9-10
2
Leg Extension
2 Sets
10-15 Reps
@9-10
3
Standing Calf Raise
1 Set
8-15 Reps
@10
4A
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@10
4B
Kelso Shrug
2 Sets
8-12 Reps
@10
5
Lying Leg Curl
2 Sets
10-15 Reps
@9-10
6
Hanging Oblique Knee Raise
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@9-10
Day 1
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@8-9
2
Wide Grip Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7-8
@9-10
3
Bench Press (Close Grip)
3 Sets
12 Reps
@7-8
4
Bicep Curl (Barbell)
3 Sets
12 Reps
@7-8
5
Incline Tricep Extension (EZ bar)
3 Sets
12 Reps
@7-8
6
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@9-10
7
Behind The Back Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 5
1A
Dip (Bodyweight)
3 Sets
AMRAP
-
1B
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@7-8
3
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@7-8
4
Hammer Curl (Cable)
3 Sets
8-12 Reps
@10
5A
Wrist Curls
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-8
@9-10
6
Single Arm Rear Delt Cable Fly
2 Sets
1 Set
10-20 Reps
10-20 Reps
@7-8
@9-10