logo
BoostcampPNG

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
    Jun 18, 2025 11:23

Summary

Unleash your inner strength with the "Escanor The Lion Sin" program, designed to sculpt your physique over 12 weeks with a focused 4-day training split. Each session targets specific muscle groups, ensuring balanced development and maximum intensity. From powerful leg workouts featuring barbell squats to chest-focused days with bench presses, this program incorporates a variety of exercises that challenge your limits. Get ready to build muscle, boost endurance, and achieve the results you've been striving for!
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
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