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Custom Block Periodisation - Hypertrophy Phase

by L J.

Program Description

This is a 12 week customized hypertrophy block designed by me and the use of AI to help me hit certain strength goals within the year. If you decide to run this: all %'s are meant to be used with a training max. So when you are prompted to enter your 1rm's please enter 90% of your true 1rm. If you bench 100kg you put in 90kg, simple right? DO NOT USE A TRUE 1RM.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 15, 2025 06:53
  • Last Edited
    Oct 04, 2025 01:11

Summary

Unlock your muscle-building potential with this 12-week Custom Block Periodisation program focused on hypertrophy. Designed for four days a week, this plan combines essential compound lifts like the Barbell Bench Press and Squat with targeted accessory movements to maximize muscle growth. Each session is structured with precise rep ranges and intensities to ensure progressive overload, keeping you challenged and motivated. Equip yourself with the tools for transformation and elevate your training to new heights!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.6%
Glutes
10.1%
Hamstrings
9.8%
Upper Back
9.8%
Lats
8.4%
Triceps
7.6%
Abs
6.9%
Chest
6.6%
Front Delts
6.4%
Biceps
6.3%
Lower Back
6.1%
Middle Delts
5.4%
Rear Delts
2%
Adductors
1.1%
Abductors
0.5%
Forearms
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
65%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
67.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
60%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
2
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
2
12-20 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
70%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
62.5%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
2
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
2
12-20 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
77.5%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8-10
3
Chest Supported Row (Machine)
4
10-12 reps
RPE 8-10
4
Lat Pulldown
3
10-12 reps
RPE 8-10
5
Lateral Raise (Cable)
3
12-20 reps
RPE 8-10
6
Bicep Curl (Cable)
3
10-12 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
62.5%
2
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-9
3
Chest Supported Row (Machine)
3
10-12 reps
RPE 8-9
4
Lat Pulldown
2
10-12 reps
RPE 8-9
5
Lateral Raise (Cable)
2
12-20 reps
RPE 8-9
6
Bicep Curl (Cable)
2
10-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
65%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
67.5%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
70%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
60%
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
4
Hamstring Curl
2
10-12 reps
RPE 8-9
5
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
72.5%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
75%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
62.5%
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
4
Hamstring Curl
2
10-12 reps
RPE 8-9
5
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
75%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
77.5%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
80%
2
Hack Squat
4
8-12 reps
RPE 8-10
3
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 8-10
4
Hamstring Curl
3
10-12 reps
RPE 8-10
5
Hanging Leg Raise
3
12-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
62.5%
2
Hack Squat
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
4
Hamstring Curl
2
10-12 reps
RPE 8-9
5
Hanging Leg Raise
2
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
65%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
67.5%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
8 reps
70%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
60%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8-9
4
Barbell Row
2
8-12 reps
RPE 8-9
5
Face Pull
2
12-20 reps
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6B
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
70%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
72.5%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
62.5%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8-9
4
Barbell Row
2
8-12 reps
RPE 8-9
5
Face Pull
2
12-20 reps
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6B
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
77.5%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
80%
2
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-10
3
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8-10
4
Barbell Row
3
8-12 reps
RPE 8-10
5
Face Pull
3
12-20 reps
RPE 8-10
6A
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8-10
6B
Bayesian Curl
3
10-12 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5 reps
62.5%
2
Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 8-9
4
Barbell Row
2
8-12 reps
RPE 8-9
5
Face Pull
2
12-20 reps
RPE 8-9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 8-9
6B
Bayesian Curl
2
10-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
65%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
67.5%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
70%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2
Leg Press
3
8-12 reps
RPE 8-9
3
Back Extension
2
10-15 reps
RPE 8-9
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
70%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
72.5%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
75%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
62.5%
2
Leg Press
3
8-12 reps
RPE 8-9
3
Back Extension
2
10-15 reps
RPE 8-9
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Ab Wheel
2
12-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
75%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
77.5%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
80%
2
Leg Press
4
8-12 reps
RPE 8-10
3
Back Extension
3
10-15 reps
RPE 8-10
4
Leg Extension
3
12-15 reps
RPE 8-10
5
Ab Wheel
3
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
62.5%
2
Leg Press
3
8-12 reps
RPE 8-9
3
Back Extension
2
10-15 reps
RPE 8-9
4
Leg Extension
2
12-15 reps
RPE 8-9
5
Ab Wheel
2
12-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
65%
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8-10
3
Chest Supported Row (Machine)
4 Sets
10-12 Reps
@8-10
4
Lat Pulldown
3 Sets
10-12 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
12-20 Reps
@8-10
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8-10
Day 2
1
Squat (Barbell)
4 Sets
8 Reps
65%
2
Hack Squat
4 Sets
8-12 Reps
@8-10
3
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@8-10
4
Hamstring Curl
3 Sets
10-12 Reps
@8-10
5
Hanging Leg Raise
3 Sets
12-15 Reps
@8-10
Day 3
1
Overhead Press (Barbell)
4 Sets
8 Reps
65%
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-10
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@8-10
4
Barbell Row
3 Sets
8-12 Reps
@8-10
5
Face Pull
3 Sets
12-20 Reps
@8-10
6A
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8-10
6B
Bayesian Curl
3 Sets
10-12 Reps
@8-10
Day 4
1
Deadlift (Barbell)
4 Sets
8 Reps
65%
2
Leg Press
4 Sets
8-12 Reps
@8-10
3
Back Extension
3 Sets
10-15 Reps
@8-10
4
Leg Extension
3 Sets
12-15 Reps
@8-10
5
Ab Wheel
3 Sets
12-15 Reps
@8-10