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Mauis powerbuilding

by Maui H.

Program Description

Get built like a brick shit house

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 12, 2025 04:51
  • Last Edited
    May 12, 2025 03:40
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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
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
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
12 reps
12 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
12 reps
12 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
15 reps
15 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
8 reps
8 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
8 reps
8 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
12 reps
12 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
5 reps
5 reps
RPE 8.5
-
2
AD Press
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Barbell)
1
2
5 reps
5 reps
RPE 8.5
-
4
Reverse Bicep Curl (EZ Bar)
2
1
10-
10-20 reps
-
RPE 10
5
JM Press
1
2
8 reps
8 reps
RPE 8.5
-
6
Lat Pulldown (Single Arm)
2
1
10-
10-20 reps
-
RPE 10
7
Lying Leg Raise
3
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Romanian Deadlift (Barbell)
2
1
10-
10-20 reps
-
RPE 10
3
Lying Pullover (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
5
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8.5
-
2
Lat Pulldown (Neutral Grip)
2
1
10-
10-20 reps
-
RPE 10
3
Bicep Curl (Cable)
2
1
10-
10-20 reps
-
RPE 10
4
Preacher Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Incline Pushdown (Cable)
2
1
10-
10-20 reps
-
RPE 10
6
Russian Twist
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
12-15 reps
8-10 reps
5-8 reps
RPE 8
-
-
2
Hip Abductor (Machine)
2
1
10-
10-20 reps
-
RPE 10
3
Leg Extension
2
1
10-
10-20 reps
-
RPE 10
4
Lateral Raise (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
5
Seated Hamstring Curl
2
1
10-
10-20 reps
-
RPE 10
6
Calf Raise (Machine)
2
1
10-
10-20 reps
-
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
AMRAP
-
1B
Chin-Up (Weighted)
3
AMRAP
-
2A
Incline Curl (Dumbbell)
2
1
10-
10-20 reps
-
RPE 10
2B
French Press
2
1
10-
10-20 reps
-
RPE 10
3
Reverse Pec Deck
2
1
10-
10-20 reps
-
RPE 10
4
Decline Crunch
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@8
-
-
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Lying Pullover (Cable)
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Hamstring Curl
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
Calf Raise (Machine)
2 Sets
1 Set
10-
10-20 Reps
-
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
-
2
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Bicep Curl (Cable)
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Preacher Curl (Dumbbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
Incline Pushdown (Cable)
2 Sets
1 Set
10-
10-20 Reps
-
@10
6
Russian Twist
3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
5-8 Reps
@8
-
-
2
Hip Abductor (Machine)
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Leg Extension
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
Seated Hamstring Curl
2 Sets
1 Set
10-
10-20 Reps
-
@10
6
Calf Raise (Machine)
2 Sets
1 Set
10-
10-20 Reps
-
@10
Day 5
1A
Dip (Weighted)
3 Sets
AMRAP
-
1B
Chin-Up (Weighted)
3 Sets
AMRAP
-
2A
Incline Curl (Dumbbell)
2 Sets
1 Set
10-
10-20 Reps
-
@10
2B
French Press
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Reverse Pec Deck
2 Sets
1 Set
10-
10-20 Reps
-
@10
4
Decline Crunch
3 Sets
AMRAP
-
Day 1
1
Bench Press (Close Grip)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
-
2
AD Press
2 Sets
1 Set
10-
10-20 Reps
-
@10
3
Bicep Curl (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
-
4
Reverse Bicep Curl (EZ Bar)
2 Sets
1 Set
10-
10-20 Reps
-
@10
5
JM Press
1 Set
2 Sets
15 Reps
15 Reps
@8.5
-
6
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-
10-20 Reps
-
@10
7
Lying Leg Raise
3 Sets
12-20 Reps
-