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Escanor The Lion Sin

by Esca
1 athletes joined

Program Description

A 4 day full body routine aiming for building strength and muscle . IMPORTANT NOTE : Every second week decrease the weight on main lifts for 2-3 extra reps

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 12, 2024 09:08
  • Last Edited
    Dec 21, 2024 01:49
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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
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3 reps
RPE 7.5
2
Incline Chest Press (Machine)
3
8 reps
RPE 8
3
Lying Leg Curl
3
10 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
6
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
RPE 8
2
Chest Fly (Cable)
3
15 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
12 reps
RPE 8
4
Chest Supported Row (Machine)
3
15 reps
RPE 8
5
Arnold Press
3
10 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
7
Power Shrug
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
7
Chest Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
7
Chest Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
7
Chest Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
7
Chest Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
7
Chest Press (Machine)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Leg Press
3
15 reps
RPE 8
4
Seated Calf Raise
3
15 reps
RPE 8
5
Upright Row (Cable)
3
10 reps
RPE 7.5
6
Hammer Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Hip Abductor (Machine)
3
15 reps
RPE 10
5
Bicep Curl (Machine)
3
10 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
8
Dip (Bodyweight)
2
10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
3 Reps
@7.5
2
Incline Chest Press (Machine)
3 Sets
8 Reps
@8
3
Lying Leg Curl
3 Sets
10 Reps
@8
4
Lat Pulldown (Close Grip)
4 Sets
10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
6
Hanging Leg Raise
3 Sets
15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
3 Reps
@8
2
Chest Fly (Cable)
3 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
15 Reps
@8
5
Arnold Press
3 Sets
10 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
7
Power Shrug
3 Sets
10 Reps
@8
Day 4
1
Overhead Press (Barbell)
4 Sets
5 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
15 Reps
@10
5
Bicep Curl (Machine)
3 Sets
10 Reps
@8
6
Abs Crunch (Machine)
2 Sets
15 Reps
@8
7
Seated Calf Raise
4 Sets
15 Reps
@9
8
Dip (Bodyweight)
2 Sets
10 Reps
@10
Day 3
1
Lat Pulldown
4 Sets
6 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Leg Press
3 Sets
15 Reps
@8
4
Seated Calf Raise
3 Sets
15 Reps
@8
5
Upright Row (Cable)
3 Sets
10 Reps
@7.5
6
Hammer Curl
3 Sets
8 Reps
@9
7
Chest Press (Machine)
3 Sets
10 Reps
@8