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BoostcampPNG

Old School Bodybuilding

by Ethan W.

Program Description

This is a basic program designed to use the basic to create a strong base.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 16, 2024 02:32
  • Last Edited
    Aug 16, 2024 06:44
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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
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 Extension
3 Sets
8-12 Reps
@10
2
Sissy Squat
3 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
6
Standing Calf Raise
3 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 Raise
3 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 Pulldown
2 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 Extension
3 Sets
8-12 Reps
@10
2
Sissy Squat
3 Sets
8-12 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@10
4
Stiff Leg Deadlift
3 Sets
8-12 Reps
@10
5
Hamstring Curl
3 Sets
8-12 Reps
@10
6
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 4
1
Lying Pullover (Cable)
3 Sets
8-12 Reps
@10
2
Dumbbell Row
2 Sets
8-12 Reps
@10
3
Lat Pulldown
2 Sets
8-12 Reps
@10
4
T-Bar Row
3 Sets
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10