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Programa de hipertrofia para naturais

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Program Description

Objetivo dele é ajudar a desenvolver massa muscular com exercícios simples de serem realizados

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 06, 2024 11:42
  • Last Edited
    Jun 18, 2025 08:19

Summary

Unlock your muscle-building potential with this 12-week hypertrophy program designed specifically for natural lifters. Committing to five days a week, you'll engage in targeted workouts that focus on major muscle groups, including push, pull, and leg days. Each session is packed with effective exercises like cable lateral raises, bench presses, and barbell rows, ensuring you maximize your gains while honing your technique. Get ready to transform your physique and elevate your strength with a structured plan that keeps you motivated and on track!
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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
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Pullover (Cable)
3
12 reps
-
2
Barbell Row
3
12 reps
-
3
Lat Pulldown
3
12 reps
RPE 7
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
12 reps
-
6
Preacher Curl (EZ Bar)
3
12 reps
-
7
Reverse Pec Deck
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
RPE 7
2
Chest Fly (Cable)
3
12 reps
RPE 7
3
Bench Press (Smith Machine)
3
12 reps
RPE 7
4
Incline Bench Press (Smith Machine)
3
12 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Hack Squat
3
12 reps
RPE 8
3
Stiff Leg Deadlift
3
12 reps
RPE 7.5
4
Leg Press (45 Degrees)
3
12 reps
RPE 7
5
Leg Extension
3
12 reps
RPE 7
6
Standing Calf Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 7
2
Standing Pullover (Cable)
4
12 reps
RPE 7
3
Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Seated Anterior Delt Press (AD)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
4
12 reps
RPE 7
6
Bicep Curl (Barbell)
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 7
2
Leg Extension
3
12 reps
RPE 7
3
Stiff Leg Deadlift
3
12 reps
RPE 7
4
Hip Abductor (Machine)
3
12 reps
RPE 7
5
Hip Thrust (Machine)
3
12 reps
RPE 7
6
Hack Squat
3
12 reps
RPE 7
7
Standing Calf Raise
4
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Lateral Raise (Cable)
4 Sets
12 Reps
@7
2
Chest Fly (Cable)
3 Sets
12 Reps
@7
3
Bench Press (Smith Machine)
3 Sets
12 Reps
@7
4
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
@7
5
Pec Deck (Machine)
3 Sets
12 Reps
@7
6
Single Arm Tricep Extension (Cable)
3 Sets
12 Reps
@7
7
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
@7
Day 1
1
Standing Pullover (Cable)
3 Sets
12 Reps
-
2
Barbell Row
3 Sets
12 Reps
-
3
Lat Pulldown
3 Sets
12 Reps
@7
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
7
Reverse Pec Deck
4 Sets
12 Reps
-
Day 4
1
Lateral Raise (Cable)
3 Sets
12 Reps
@7
2
Standing Pullover (Cable)
4 Sets
12 Reps
@7
3
Bench Press (Smith Machine)
4 Sets
12 Reps
@7
4
Seated Anterior Delt Press (AD)
3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@7
6
Bicep Curl (Barbell)
4 Sets
12 Reps
@7
Day 3
1
Leg Curl
3 Sets
12 Reps
@7
2
Hack Squat
3 Sets
12 Reps
@8
3
Stiff Leg Deadlift
3 Sets
12 Reps
@7.5
4
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
5
Leg Extension
3 Sets
12 Reps
@7
6
Standing Calf Raise
4 Sets
12 Reps
@7
Day 5
1
Leg Curl
3 Sets
12 Reps
@7
2
Leg Extension
3 Sets
12 Reps
@7
3
Stiff Leg Deadlift
3 Sets
12 Reps
@7
4
Hip Abductor (Machine)
3 Sets
12 Reps
@7
5
Hip Thrust (Machine)
3 Sets
12 Reps
@7
6
Hack Squat
3 Sets
12 Reps
@7
7
Standing Calf Raise
4 Sets
12 Reps
@7