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high intensity bodybuilding

by elias v
4.0
(1 rating)

Program Description

The purpose of the training program is to maximize muscle growth. Training is performed 4 times a week with high intensity.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 26, 2024 07:38
  • Last Edited
    Jun 18, 2025 10:13

Summary

Unleash your inner beast with this 10-week High Intensity Bodybuilding program, designed for serious lifters ready to elevate their game. Committing just four days a week, you'll engage in a variety of compound and isolation exercises, including barbell and dumbbell work, to sculpt and define your physique. Each session focuses on pushing your limits with high-intensity sets that target multiple muscle groups, ensuring maximum growth and strength gains. Get ready to transform your body and mindset with a structured plan that delivers results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
12 reps
RPE 10
2
Hack Squat
3
10 reps
RPE 10
3
Leg Curl
2
12 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
12 reps
RPE 10
5
Leg Extension
1
15 reps
RPE 10
6
Single-Leg Leg Curl
3
15 reps
RPE 10
7
Hip Adductor (Machine)
3
12 reps
RPE 10
8
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1 reps
4 reps
6 reps
8 reps
RPE 10
RPE 9.5
RPE 9
RPE 8.5
2
Incline Chest Press (Machine)
2
15 reps
RPE 10
3
Bench Press (Dumbbell)
3
8 reps
RPE 10
4
Incline Cable Fly
4
15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
6A
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
6B
Seated Front Raise
4
8 reps
RPE 10
7
Upright Row (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
2
Spider Curl
3
12 reps
RPE 10
3
JM Press
2
8 reps
RPE 10
4
Bicep Curl (Barbell)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
12 reps
RPE 10
8
Hammer Curl (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
10 reps
RPE 10
2
Single Arm Iso Row
4
12 reps
RPE 10
3
Seated Row (Cable)
2
15 reps
RPE 10
4
Chest Supported Row (Dumbbell)
3
15 reps
RPE 10
5
Underhand Lat Pulldown
2
12 reps
RPE 10
6
Shrug (Barbell)
3
12 reps
RPE 10
7
Cable Forearm Curl
3
12 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
4
6 reps
RPE 10
2
Good Morning
3
12 reps
RPE 10
3
Leg Extension
3
15 reps
RPE 10
4
Single-Leg Leg Curl
4
15 reps
RPE 10
5
Belt Squat
2
10 reps
RPE 10
6A
Hip Adductor (Machine)
3
12 reps
RPE 10
6B
Hip Abductor (Machine)
3
12 reps
RPE 10
7
Straight Leg Calf Raise
2
2
12 reps
20 reps
RPE 10
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
2
Spider Curl
3 Sets
12 Reps
@10
3
JM Press
2 Sets
8 Reps
@10
4
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
8
Hammer Curl (Cable)
3 Sets
12 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Reps
4 Reps
6 Reps
8 Reps
@10
@9.5
@9
@8.5
2
Incline Chest Press (Machine)
2 Sets
15 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8 Reps
@10
4
Incline Cable Fly
4 Sets
15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
6A
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
6B
Seated Front Raise
4 Sets
8 Reps
@10
7
Upright Row (Cable)
2 Sets
15 Reps
@10
Day 4
1
Barbell Row
2 Sets
10 Reps
@10
2
Single Arm Iso Row
4 Sets
12 Reps
@10
3
Seated Row (Cable)
2 Sets
15 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
15 Reps
@10
5
Underhand Lat Pulldown
2 Sets
12 Reps
@10
6
Shrug (Barbell)
3 Sets
12 Reps
@10
7
Cable Forearm Curl
3 Sets
12 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@10
Day 2
1
Leg Press (45 Degrees)
2 Sets
12 Reps
@10
2
Hack Squat
3 Sets
10 Reps
@10
3
Leg Curl
2 Sets
12 Reps
@10
4
Bulgarian Split Squat (Barbell)
2 Sets
12 Reps
@10
5
Leg Extension
1 Set
15 Reps
@10
6
Single-Leg Leg Curl
3 Sets
15 Reps
@10
7
Hip Adductor (Machine)
3 Sets
12 Reps
@10
8
Straight Leg Calf Raise
2 Sets
2 Sets
12 Reps
20 Reps
@10
@10