logo
BoostcampPNG

Dr.Stuto workout

by Alessandro Stuto S.
2 athletes joined

Program Description

Questo sarà un allenamento per chi lavora e ha bisogno di riposo , ma ogni qual volta si andrà in palestra ti spaccherai il c@&€. Allenamenti ricchi di pesi ma con poche serie 3/4. Puoi iniziare dal lunedì o dal martedì.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 07, 2024 01:16
  • Last Edited
    Jun 18, 2025 08:03

Summary

Transform your lower body strength with the Dr.Stuto workout, an 8-week program designed for serious lifters. Committing just three days a week, you'll engage in a variety of targeted exercises, including leg extensions, squats, and Romanian deadlifts, all aimed at building muscle and enhancing performance. This program emphasizes progressive overload, ensuring you continually challenge your limits while focusing on proper form. Get ready to sculpt powerful legs and boost your overall strength!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
2
Leg Curl
2
1
1
10-13 reps
10-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 8.5
3
Squat (Paused)
1
1
1
7-10 reps
6-9 reps
3-6 reps
RPE 7
RPE 7.5
RPE 9
4
Romanian Deadlift (Trap Bar)
1
2
1
8-8 reps
5-6 reps
4-5 reps
RPE 6.5
RPE 7.5
RPE 9
5
Leg Press (45 Degrees)
3
6-9 reps
RPE 9
6
Calf Raise (Leg Press)
3
20+ reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
3
10-15 reps
6-10 reps
RPE 7
RPE 7.5
2
Chest Fly (Cable)
3
9-10 reps
RPE 8
3
Incline Chest Press (Machine)
3
6-8 reps
RPE 8.5
4
Military Press (Barbell)
3
6-9 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
3
6-9 reps
RPE 8.5
6
Bicep Curl (Cable)
3
20+ reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
7-9 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
3
Lat Pulldown
3
8-10 reps
RPE 9
4
Dumbbell Row
1
2
10-12 reps
6-9 reps
RPE 8
RPE 9
5
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
6
Skull Crusher (Barbell)
3
15+ reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
2
Leg Curl
2 Sets
1 Set
1 Set
10-13 Reps
10-10 Reps
8-10 Reps
@6.5
@7
@8.5
3
Squat (Paused)
1 Set
1 Set
1 Set
7-10 Reps
6-9 Reps
3-6 Reps
@7
@7.5
@9
4
Romanian Deadlift (Trap Bar)
1 Set
2 Sets
1 Set
8-8 Reps
5-6 Reps
4-5 Reps
@6.5
@7.5
@9
5
Leg Press (45 Degrees)
3 Sets
6-9 Reps
@9
6
Calf Raise (Leg Press)
3 Sets
20+ Reps
@7
Day 2
1
Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@7.5
2
Chest Fly (Cable)
3 Sets
9-10 Reps
@8
3
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8.5
4
Military Press (Barbell)
3 Sets
6-9 Reps
@8.5
5
Bicep Curl (EZ Bar)
3 Sets
6-9 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
20+ Reps
@8
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
7-9 Reps
@8.5
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown
3 Sets
8-10 Reps
@9
4
Dumbbell Row
1 Set
2 Sets
10-12 Reps
6-9 Reps
@8
@9
5
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
6
Skull Crusher (Barbell)
3 Sets
15+ Reps
@9.5