logo
BoostcampPNG

Jeff Alberts Ai ULULU

by Ortt O.

Program Description

This five-day layout captures Jeff Alberts’ core philosophy—balance, consistency, technique-first hypertrophy training without burnout. It allows you to target each muscle group twice weekly in manageable volume blocks, with clear progression pathways. M,T,Th,F,Sa

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 15, 2025 02:34
  • Last Edited
    Aug 15, 2025 03:38
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
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
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Dumbbell)
3
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
3
Overhead Press (Barbell)
3
6-10 reps
RPE 10
4
Standing Calf Raise
2
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 10
2
Leg Press
3
8-12 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Hamstring Curl
3
10-15 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-10 reps
RPE 10
2
Seated Row (Cable)
3
8-12 reps
RPE 10
3
Seated Calf Raise
2
10-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
6
Preacher Hammer Curl
3
10-15 reps
RPE 10
7
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 10
2
Hip Thrust (Machine)
3
8-12 reps
RPE 10
3
Lying Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
5
Standing Calf Raise
2
10-15 reps
RPE 10
6
Abs Crunch (Machine)
1
5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lateral Raise (Cable)
3
10-15 reps
RPE 10
3
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10-15 reps
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 10
7
Single Leg Calf Raise
2
10-12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Larsen Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
4
Standing Calf Raise
2 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Hack Squat
3 Sets
6-10 Reps
@10
2
Leg Press
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Hamstring Curl
3 Sets
10-15 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
1 Set
5 mins
@10
Day 3
1
Lat Pulldown
3 Sets
6-10 Reps
@10
2
Seated Row (Cable)
3 Sets
8-12 Reps
@10
3
Seated Calf Raise
2 Sets
10-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
6
Preacher Hammer Curl
3 Sets
10-15 Reps
@10
7
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@10
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@10
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
5
Standing Calf Raise
2 Sets
10-15 Reps
@10
6
Abs Crunch (Machine)
1 Set
5 mins
@10
Day 5
1
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@10
7
Single Leg Calf Raise
2 Sets
10-12 Reps
@10