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Jordans Hypertrophy

by Jordan Daniels
2 athletes joined

Program Description

Easy to understand and use

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 28, 2024 03:22
  • Last Edited
    Jun 18, 2025 11:17

Summary

Transform your physique with Jordan's Hypertrophy program, a comprehensive 12-week journey designed to build muscle and enhance strength. Committing just 4 days a week, you'll engage in a variety of targeted exercises, including barbell and cable movements, to sculpt your chest, back, legs, and arms. Each workout is strategically crafted to push your limits, utilizing progressive overload principles to maximize hypertrophy. Get ready to unlock your potential and achieve the physique you've always wanted!
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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
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
5-8 reps
RPE 8
3
Chest Fly (Cable)
3
8-15 reps
RPE 8
4
Seated Wide-Grip Row (Cable)
3
5-8 reps
RPE 8
5
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
7
Lateral Raise (Machine)
3
8-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-15 reps
RPE 8
2
Standing Calf Raise
3
5-8 reps
RPE 8
3
Leg Extension
2
6-10 reps
RPE 8
4
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
5
Hip Abductor (Machine)
2
5-8 reps
RPE 8
6
Seated Calf Raise
2
5-8 reps
RPE 8
7
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-8 reps
RPE 8
2
Incline Bench Press (Smith Machine)
4
5-8 reps
RPE 8
3
Seated Row (Machine)
3
5-8 reps
RPE 8
4
Chest Fly (Machine)
3
8-15 reps
RPE 8
5
Skull Crusher (Dumbbell)
3
8-15 reps
RPE 8
6
Preacher Curl (Barbell)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
3
5-8 reps
RPE 8
3
Lying Leg Curl
2
8-15 reps
RPE 8
4
Leg Extension
3
8-15 reps
RPE 8
5
Standing Calf Raise
3
8-15 reps
RPE 8
6
Abs Crunch (Machine)
3
5-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
@8
3
Chest Fly (Cable)
3 Sets
8-15 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
@8
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
@8
Day 2
1
Leg Curl
3 Sets
8-15 Reps
@8
2
Standing Calf Raise
3 Sets
5-8 Reps
@8
3
Leg Extension
2 Sets
6-10 Reps
@8
4
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
5
Hip Abductor (Machine)
2 Sets
5-8 Reps
@8
6
Seated Calf Raise
2 Sets
5-8 Reps
@8
7
Abs Crunch (Machine)
3 Sets
5-8 Reps
@8
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
@8
2
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
@8
3
Seated Row (Machine)
3 Sets
5-8 Reps
@8
4
Chest Fly (Machine)
3 Sets
8-15 Reps
@8
5
Skull Crusher (Dumbbell)
3 Sets
8-15 Reps
@8
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
5-8 Reps
@8
3
Lying Leg Curl
2 Sets
8-15 Reps
@8
4
Leg Extension
3 Sets
8-15 Reps
@8
5
Standing Calf Raise
3 Sets
8-15 Reps
@8
6
Abs Crunch (Machine)
3 Sets
5-8 Reps
@8