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BoostcampPNG

Lean Strength PPLUL

by Ismail Isleem
1 athletes joined

Program Description

هذا البرنامج مبني على تقسيمة Push / Pull / Legs / Upper / Lower بواقع 5 أيام في الأسبوع. تأكد من استخدام الاوزان بحسب مستواك.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 24, 2025 09:30
  • Last Edited
    Nov 24, 2025 10:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
10.8%
Hamstrings
10.6%
Quadriceps
10.2%
Glutes
9.3%
Upper Back
8.4%
Chest
7.9%
Lats
5.7%
Biceps
5.5%
Middle Delts
4.4%
Forearms
3.3%
Rear Delts
2.9%
Calves
2.6%
Lower Back
2.4%
Abs
2.4%
Adductors
1.1%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7.5-8
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8.5
5
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
6
Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
7
Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
3
10 reps
RPE 7.5
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
2
8 reps
RPE 7.5
4
Pullover (Dumbbell)
2
12 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
6
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
8
Farmer's Walk (Weighted)
3
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5-8
3
Lunge (Dumbbell)
2
10-12 reps
RPE 8
4
Leg Extension
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Squat Hold & Pulses
2
20-40 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 7.5-8
3
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 7.5-8
5
Lat Pulldown
2
10-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 8.5
7
Face Pull
2
15 reps
RPE 8
8
Bicep Curl (Dumbbell)
2
10 reps
RPE 8
9
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8-9
10
Push Up
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
RPE 8
RPE 7
RPE 6
RPE 5
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
4
Glute Kickback (Cable)
2
12-15 reps
RPE 8.5
5
Leg Curl
2
12-15 reps
RPE 8
6
Standing Calf Raise
3
15-20 reps
RPE 8
7
Finisher – Lower Body Conditioning
1
30 mins
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
3
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7.5-8
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8.5
5
Skull Crusher (Dumbbell)
2 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8.5
7
Push Up
2 Sets
AMRAP
@10
Day 2
1
Dumbbell Row
3 Sets
10 Reps
@7.5
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
2 Sets
8 Reps
@7.5
4
Pullover (Dumbbell)
2 Sets
12 Reps
@8
5
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8.5
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@8
8
Farmer's Walk (Weighted)
3 Sets
20-30 Reps
@9
Day 4
1
Bench Press (Barbell)
3 Sets
6 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@7.5-8
3
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@8
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@7.5-8
5
Lat Pulldown
2 Sets
10-12 Reps
@8
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@8.5
7
Face Pull
2 Sets
15 Reps
@8
8
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@8
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8-9
10
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@8
@7
@6
@5
@4
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5-8
3
Lunge (Dumbbell)
2 Sets
10-12 Reps
@8
4
Leg Extension
2 Sets
12-15 Reps
@8.5
5
Leg Curl
2 Sets
12-15 Reps
@8
6
Standing Calf Raise
3 Sets
15-20 Reps
@8
7
Finisher – Squat Hold & Pulses
2 Sets
20-40 mins
@9.5
Day 5
1
Front Squat (Barbell)
3 Sets
8 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
4
Glute Kickback (Cable)
2 Sets
12-15 Reps
@8.5
5
Leg Curl
2 Sets
12-15 Reps
@8
6
Standing Calf Raise
3 Sets
15-20 Reps
@8
7
Finisher – Lower Body Conditioning
1 Set
30 mins
@9