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BoostcampPNG

UL mentzy

by Harkaran C.

Program Description

get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 10, 2025 09:55
  • Last Edited
    Nov 10, 2025 09:56
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.6%
Triceps
10.3%
Hamstrings
9.8%
Lats
9.2%
Glutes
8.5%
Chest
8.3%
Quadriceps
8.3%
Biceps
7.2%
Front Delts
6.3%
Calves
5.5%
Middle Delts
4.2%
Lower Back
3.9%
Abs
2.6%
Rear Delts
2.2%
Adductors
1.3%
Forearms
0.7%
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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
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
5 reps
9 reps
RPE 4
RPE 8
2
Chest Fly (Machine)
1
9 reps
RPE 10
3
Seated Row (Machine)
2
1
4 reps
9 reps
RPE 8
RPE 10
4
Standing Pullover (Cable)
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
8 reps
RPE 5
RPE 8
2
Standing Calf Raise
1
2
12 reps
12 reps
RPE 6
RPE 7
3
Hamstring Curl
2
1
6 reps
10 reps
RPE 6
RPE 9
4
Leg Extension
1
9 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
5 reps
8 reps
RPE 5
RPE 9
2
Lat Pulldown
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Chest Press (Machine)
2
1
7 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
1
5 reps
12 reps
RPE 5
RPE 9
2
Hip Thrust (Machine)
2
1
5 reps
12 reps
RPE 5
RPE 9
3
Standing Calf Raise
2
12 reps
RPE 7
4
Leg Extension
2
1
12 reps
12 reps
RPE 6
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 6
RPE 9
2
Rear Delt Fly (Machine)
2
12 reps
RPE 7
3
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
4
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
9 Reps
@4
@4
@8
2
Chest Fly (Machine)
1 Set
9 Reps
@10
3
Seated Row (Machine)
1 Set
1 Set
1 Set
4 Reps
4 Reps
9 Reps
@8
@8
@10
4
Standing Pullover (Cable)
1 Set
9 Reps
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
8 Reps
@5
@5
@8
2
Standing Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@7
3
Hamstring Curl
1 Set
1 Set
1 Set
6 Reps
6 Reps
10 Reps
@6
@6
@9
4
Leg Extension
1 Set
9 Reps
@9
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
8 Reps
@5
@5
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@5
@5
@9
3
Chest Press (Machine)
1 Set
1 Set
1 Set
7 Reps
7 Reps
12 Reps
@6
@6
@9
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@5
@5
@9
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
5 Reps
5 Reps
12 Reps
@5
@5
@9
3
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@6
@9
Day 5
1
Standing Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@6
@9
2
Rear Delt Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
3
Bicep Curl (EZ Bar)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
12 Reps
12 Reps
@7
@7
6
Hammer Curl (Dumbbell)
1 Set
12 Reps
@9