Program Description
This is a basic program designed to use the basic to create a strong base.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 16, 2024 02:32
- Last EditedJun 18, 2025 12:49

Summary
Unleash your inner beast with the Old School Bodybuilding program, a 12-week journey designed for serious lifters ready to build muscle and strength. Committing to 5 days a week, you'll engage in classic exercises like the Bench Press and Bulgarian Split Squat, targeting all major muscle groups with a mix of machines and free weights. Each session is structured to maximize hypertrophy, pushing you to hit rep ranges that challenge your limits. Get ready to sculpt your physique and embrace the grind of traditional bodybuilding!
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
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 10
3
Underhand Lat Pulldown
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
6
Dip (Weighted)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2
Incline Bench Press (Barbell)
3
8-12 reps
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 10
4
Bench Press (Close Grip)
2
8-12 reps
RPE 10
5
Lying Side Lateral Raise
3
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
3
8-12 reps
RPE 10
2
Dumbbell Row
2
8-12 reps
RPE 10
3
Lat Pulldown
2
8-12 reps
RPE 10
4
T-Bar Row
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Sissy Squat
3
8-12 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 10
4
Stiff Leg Deadlift
3
8-12 reps
RPE 10
5
Hamstring Curl
3
8-12 reps
RPE 10
6
Standing Calf Raise
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
Leg Extension3 Sets
8-12 Reps
@10
2
Sissy Squat3 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@10
4
Stiff Leg Deadlift3 Sets
8-12 Reps
@10
5
Hamstring Curl3 Sets
8-12 Reps
@10
6
Standing Calf Raise3 Sets
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
2
Incline Bench Press (Barbell)3 Sets
8-12 Reps
@10
3
Dip (Weighted)3 Sets
8-12 Reps
@10
4
Bench Press (Close Grip)2 Sets
8-12 Reps
@10
5
Lying Side Lateral Raise3 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@10
Day 1
1
Bicep Curl (Barbell)3 Sets
8-12 Reps
@10
2
Preacher Curl (Barbell)3 Sets
8-12 Reps
@10
3
Underhand Lat Pulldown2 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@10
6
Dip (Weighted)2 Sets
8-12 Reps
@10
Day 2
1
Leg Extension3 Sets
8-12 Reps
@10
2
Sissy Squat3 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)3 Sets
8-12 Reps
@10
4
Stiff Leg Deadlift3 Sets
8-12 Reps
@10
5
Hamstring Curl3 Sets
8-12 Reps
@10
6
Standing Calf Raise3 Sets
8-12 Reps
@10
Day 4
1
Lying Pullover (Cable)3 Sets
8-12 Reps
@10
2
Dumbbell Row2 Sets
8-12 Reps
@10
3
Lat Pulldown2 Sets
8-12 Reps
@10
4
T-Bar Row3 Sets
8-12 Reps
@10
5
Reverse Pec Deck3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)2 Sets
8-12 Reps
@10