Program Description
《Not recommended for beginners.》 This is an advanced 6 days-a-week hypertrophy program focused on full-body development. 《Progression》 Progress using double progression for the first top set of each exercise. Sets are added every two weeks.
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJun 22, 2024 07:19
- Last EditedJun 18, 2025 12:39
Summary
Transform your physique with the Optimus Prime - Muscle Truck Program, an intense 8-week journey designed for serious lifters. This 6-day-a-week regimen utilizes a Push-Pull-Legs split to maximize muscle growth and strength, focusing on compound and isolation movements that target every major muscle group. Each workout is meticulously crafted to push your limits and enhance your performance, ensuring you build muscle and increase definition. Get ready to embrace the grind and sculpt your ultimate physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
2
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
2
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
2
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
1
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
3
7-10 reps
-
3
AD Press
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
3
10-15 reps
-
5
Preacher Curl (EZ Bar)
3
7-10 reps
-
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
4
7-10 reps
-
3
AD Press
1
2
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
4
10-15 reps
-
5
Preacher Curl (EZ Bar)
4
7-10 reps
-
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
1
5-6 reps
7-10 reps
-
-
-
RPE 10
2
Fly Press (Dumbbell)
5
7-10 reps
-
3
AD Press
1
3
1
5-6 reps
7-10 reps
-
-
-
RPE 10
4
Lateral Raise (Machine)
5
10-15 reps
-
5
Preacher Curl (EZ Bar)
4
7-10 reps
-
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
2
10-20 reps
-
4
Face Pull
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
2
10-20 reps
-
4
Face Pull
2
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
3
10-20 reps
-
4
Face Pull
3
10-15 reps
-
5
Overhead Extension (EZ Bar)
3
7-10 reps
-
6
Tricep Pushdown (Cable)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
4
10-20 reps
-
4
Face Pull
4
10-15 reps
-
5
Overhead Extension (EZ Bar)
4
7-10 reps
-
6
Tricep Pushdown (Cable)
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
3
1
6-8 reps
8-12 reps
-
-
-
RPE 10
2
T-Bar Row
1
3
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown
4
10-20 reps
-
4
Face Pull
4
10-15 reps
-
5
Overhead Extension (EZ Bar)
4
7-10 reps
-
6
Tricep Pushdown (Cable)
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
2
10-20 reps
-
4B
Sissy Squat
2
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
2
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
2
10-20 reps
-
4B
Sissy Squat
2
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
3
10-20 reps
-
4B
Sissy Squat
3
AMRAP
-
5
Straight Leg Calf Raise
1
2
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
3
7-10 reps
-
3
Hack Squat
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
4
10-20 reps
-
4B
Sissy Squat
4
AMRAP
-
5
Straight Leg Calf Raise
1
3
6-8 reps
7-10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
4-6 reps
7-10 reps
-
-
-
RPE 10
2
Romanian Deadlift (Barbell)
4
7-10 reps
-
3
Hack Squat
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4A
Leg Extension
4
10-20 reps
-
4B
Sissy Squat
4
AMRAP
-
5
Straight Leg Calf Raise
1
3
6-8 reps
7-10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
2
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
2
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
1
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
2
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
3
8-12 reps
-
3
Spoto Press
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
2
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
4
8-12 reps
-
3
Spoto Press
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
3
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Arnold Press
5
8-12 reps
-
3
Spoto Press
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
4
Pec Deck (Machine)
1
3
6-8 reps
7-10 reps
-
-
5
Hammer Curl
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
6
Incline Curl (Dumbbell)
4
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
7-10 reps
-
-
4
Face Pull
2
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
1
6-8 reps
7-10 reps
-
-
4
Face Pull
2
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
7-10 reps
10-15 reps
-
-
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
2
6-8 reps
7-10 reps
-
-
4
Face Pull
3
10-15 reps
-
5
JM Press (Smith Machine)
1
1
1
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6-8 reps
7-10 reps
-
-
4
Face Pull
4
10-15 reps
-
5
JM Press (Smith Machine)
1
1
2
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
T-Bar Row
1
3
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Lat Pulldown (Single Arm)
1
3
6-8 reps
7-10 reps
-
-
4
Face Pull
4
10-15 reps
-
5
JM Press (Smith Machine)
1
1
2
6-8 reps
10-12 reps
20-30 reps
-
-
-
6
Push Up
4
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
1
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
2
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
1
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
2
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
7-10 reps
10-15 reps
-
-
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
2
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
3
10-20 reps
-
5
Straight Leg Calf Raise
1
2
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
2
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
3
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
4
10-20 reps
-
5
Straight Leg Calf Raise
1
3
10-20 reps
20-30 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
1
6-8 reps
7-10 reps
-
-
-
RPE 10
2
Leg Press (45 Degrees)
1
3
1
7-10 reps
10-15 reps
-
-
-
RPE 10
3
Leg Curl
1
3
7-10 reps
10-15 reps
-
-
4
Lying Leg Curl
4
10-20 reps
-
5
Straight Leg Calf Raise
1
3
10-20 reps
20-30 reps
-
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
-
@10
2
Fly Press (Dumbbell)2 Sets
7-10 Reps
-
3
AD Press1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
-
@10
4
Lateral Raise (Machine)2 Sets
10-15 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
7-10 Reps
-
6
Incline Curl (Dumbbell)2 Sets
10-20 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
-
@10
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown2 Sets
10-20 Reps
-
4
Face Pull2 Sets
10-15 Reps
-
5
Overhead Extension (EZ Bar)3 Sets
7-10 Reps
-
6
Tricep Pushdown (Cable)2 Sets
10-20 Reps
-
Day 3
1
Stiff Leg Deadlift1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)2 Sets
7-10 Reps
-
3
Hack Squat1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
4A
Leg Extension2 Sets
10-20 Reps
-
4B
Sissy Squat2 Sets
AMRAP
-
5
Straight Leg Calf Raise1 Set
2 Sets
6-8 Reps
7-10 Reps
-
-
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
2
Arnold Press2 Sets
8-12 Reps
-
3
Spoto Press1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
4
Pec Deck (Machine)1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
5
Hammer Curl1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
6
Incline Curl (Dumbbell)2 Sets
10-20 Reps
-
Day 5
1
Bent Over Row (Barbell)1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
2
T-Bar Row1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown (Single Arm)1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
4
Face Pull2 Sets
10-15 Reps
-
5
JM Press (Smith Machine)1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
-
-
-
6
Push Up2 Sets
AMRAP
-
Day 6
1
High Bar Squat (Barbell)1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
-
-
@10
2
Leg Press (45 Degrees)1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Leg Curl1 Set
2 Sets
7-10 Reps
10-15 Reps
-
-
4
Lying Leg Curl2 Sets
10-20 Reps
-
5
Straight Leg Calf Raise1 Set
2 Sets
10-20 Reps
20-30 Reps
-
-