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Bulking Arc

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Program Description

The purpose of getting stronger, and becoming a better athlete.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 19, 2024 02:33
  • Last Edited
    Jun 18, 2025 09:44

Summary

Embark on a transformative 16-week journey with the Bulking Arc program, designed for those ready to build serious muscle. Committing to four days a week, you'll engage in a balanced mix of heavy lifts like barbell squats and bench presses, alongside explosive movements such as power cleans and box jumps. This program emphasizes progressive overload and varied rep ranges to maximize hypertrophy and strength gains, ensuring you pack on muscle effectively. Equip yourself with a full gym and get ready to see your physique evolve as you push your limits!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
3
8-10 reps
RPE 9
4
Lying Leg Curl
3
8-10 reps
RPE 9
5
Standing Calf Raise
2
1
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
2-5 reps
RPE 9
2
Power Clean
3
4-6 reps
RPE 9
3
Leg Extension
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
5
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Box Jump
3
8 reps
RPE 10
7
Sled Push
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
3
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
2-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Chest Fly (Machine)
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
3-6 reps
RPE 9
5
Lat Pulldown
4
8-10 reps
RPE 9
6
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
4
8-10 reps
RPE 9
9
Dip (Weighted)
3
AMRAP
RPE 10
10
Ab Wheel
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Hang Clean
3
3-6 reps
RPE 9
3
Hack Squat
3
8-10 reps
RPE 9
4
Deadlift (Barbell)
3
3-8 reps
RPE 9
5
Lying Leg Curl
3
8-10 reps
RPE 9
6
Standing Calf Raise
3
8-10 reps
RPE 9
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
RPE 9
2
Hang Clean
4
3-6 reps
RPE 9
3
Hack Squat
4
8-10 reps
RPE 9
4
Deadlift (Barbell)
4
3-8 reps
RPE 9
5
Lying Leg Curl
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
6
Standing Calf Raise
2
2
8-10 reps
10-100 reps
RPE 9
RPE 10
7
Scissor Jumps
3
5 reps
RPE 10
8
Single Leg Jumps
3
5 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
3
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 9
2
Incline Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
5
Seated Row (Cable)
4
8-10 reps
RPE 9
6
Concentration Curl
3
8-10 reps
RPE 9
7
Tricep Extension (Cable)
4
8-10 reps
RPE 9
8
Skull Crusher (Dumbbell)
3
8-10 reps
RPE 9
9
Hanging Leg Raise
4
10-20 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
2-5 Reps
@9
2
Power Clean
3 Sets
4-6 Reps
@9
3
Leg Extension
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
4
Lying Leg Curl
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
5
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
6
Box Jump
3 Sets
8 Reps
@10
7
Sled Push
2 Sets
5 Reps
@10
Day 2
1
Bench Press (Barbell)
4 Sets
2-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9
5
Lat Pulldown
4 Sets
8-10 Reps
@9
6
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@9
7
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@9
8
Skull Crusher (Dumbbell)
4 Sets
8-10 Reps
@9
9
Dip (Weighted)
3 Sets
AMRAP
@10
10
Ab Wheel
4 Sets
15 Reps
@10
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-10 Reps
@9
2
Hang Clean
4 Sets
3-6 Reps
@9
3
Hack Squat
4 Sets
8-10 Reps
@9
4
Deadlift (Barbell)
4 Sets
3-8 Reps
@9
5
Lying Leg Curl
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
10-100 Reps
@9
@10
7
Scissor Jumps
3 Sets
5 Reps
@10
8
Single Leg Jumps
3 Sets
5 Reps
@10
Day 4
1
Bench Press (Barbell)
4 Sets
8-10 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Seated Row (Cable)
4 Sets
8-10 Reps
@9
6
Concentration Curl
3 Sets
8-10 Reps
@9
7
Tricep Extension (Cable)
4 Sets
8-10 Reps
@9
8
Skull Crusher (Dumbbell)
3 Sets
8-10 Reps
@9
9
Hanging Leg Raise
4 Sets
10-20 Reps
@10