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BoostcampPNG

Upper lower classic streetlifting and hypertrophy

by Jared Sharer
1 athletes joined

Program Description

A program designed for somebody who wants to increase their strength in chin-ups, dips and squats with hypertrophy in mind. Pre-programmed deloads after every 4 week block, either do the deload workouts or don't and just rest, and on week 16 is a one rep max attempt on chin-up, dip and squat.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting, Powerlifting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 25, 2025 12:12
  • Last Edited
    Aug 25, 2025 03:00
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
5 reps
RPE 9
2
Dip (Weighted)
1
5 reps
RPE 6
3
Hanging Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
5 reps
RPE 9
2
Dip (Weighted)
1
5 reps
RPE 6
3
Hanging Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Dip (Weighted)
3
4-6 reps
RPE 6-8
3
Pullover (Machine)
2
6-12 reps
-
4
Concentration Curl
3
6-12 reps
-
5
Seated Shoulder Press (Dumbbell)
2
8-15 reps
-
6
Lateral Raise (Dumbbell)
5
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
5 reps
RPE 9
2
Dip (Weighted)
1
5 reps
RPE 6
3
Hanging Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1-3 reps
RPE 10
2
Chin-Up (Weighted)
1
1-3 reps
RPE 10
3
Squat (Barbell)
1
1-3 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hanging Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Good Morning
2
6-12 reps
-
3
Hoist Beast Strong Leg Extension
2
8-15 reps
-
4
Standing Hamstring Curl
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
6
Hip Abductor (Machine)
2
8-15 reps
-
7
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Hanging Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5 reps
RPE 8
2
Chin-Up (Weighted)
1
5 reps
RPE 6
3
Lying Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5 reps
RPE 8
2
Chin-Up (Weighted)
1
5 reps
RPE 6
3
Lying Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
1
3-6 reps
5-10 reps
RPE 8-10
RPE 8-10
2
Chin-Up (Weighted)
3
3-6 reps
RPE 6-8
3
Fly Press (Cable)
2
8-12 reps
-
4
Seated Dip (Machine)
2
8-15 reps
-
5
Upright Row (Barbell)
3
6-12 reps
-
6
Bicep Curl (Barbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
5 reps
RPE 8
2
Chin-Up (Weighted)
1
5 reps
RPE 6
3
Lying Leg Raise
2
AMRAP
-
4
Lateral Raise (Dumbbell)
2
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Lying Leg Raise
2
AMRAP
-
3
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Lying Leg Raise
2
AMRAP
-
3
Cardio (Zone 2)
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-10 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
8-15 reps
-
3
Standing Calf Raise Cybex Beast Strong
4
10-20 reps
-
4
Hip Abductor (Machine)
2
8-15 reps
-
5
Hip Adductor (Machine)
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
RPE 8
2
Lying Leg Raise
2
AMRAP
-
3
Cardio (Zone 2)
1
20 mins
-
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
4 Sets
1 Set
3-6 Reps
5-10 Reps
@8-10
@8-10
2
Good Morning
2 Sets
6-12 Reps
-
3
Hoist Beast Strong Leg Extension
2 Sets
8-15 Reps
-
4
Standing Hamstring Curl
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
6
Hip Abductor (Machine)
2 Sets
8-15 Reps
-
7
Standing Calf Raise Cybex Beast Strong
4 Sets
10-20 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
4-10 Reps
@8-9
2
Romanian Deadlift (Dumbbell)
2 Sets
8-15 Reps
-
3
Standing Calf Raise Cybex Beast Strong
4 Sets
10-20 Reps
-
4
Hip Abductor (Machine)
2 Sets
8-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-15 Reps
-
Day 1
1
Chin-Up (Weighted)
4 Sets
1 Set
3-6 Reps
5-10 Reps
@8-10
@8-10
2
Dip (Weighted)
3 Sets
4-6 Reps
@6-8
3
Pullover (Machine)
2 Sets
6-12 Reps
-
4
Concentration Curl
3 Sets
6-12 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
-
6
Lateral Raise (Dumbbell)
5 Sets
8-15 Reps
-
Day 3
1
Dip (Weighted)
4 Sets
1 Set
3-6 Reps
5-10 Reps
@8-10
@8-10
2
Chin-Up (Weighted)
3 Sets
3-6 Reps
@6-8
3
Fly Press (Cable)
2 Sets
8-12 Reps
-
4
Seated Dip (Machine)
2 Sets
8-15 Reps
-
5
Upright Row (Barbell)
3 Sets
6-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8-15 Reps
-