logo
BoostcampPNG

Amir’s progressive overload program

by

Program Description

Long-Lever Advantage: Utilize the increased "Time Under Tension" Control every eccentric (lowering) phase. Unilateral Focus: Use single-leg work (Lower B) to bulletproof the knees and hips, protecting the spine from the "heavy" days. V-Taper Hypertrophy: Prioritize upper chest and lateral delts to broaden the silhouette and "fill out" the long torso. Double Progression: Only increase weight once the top end of the rep range is reached with perfect form.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 15, 2026 11:11
  • Last Edited
    Mar 15, 2026 07:06
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12.6%
Quadriceps
11.8%
Glutes
10.7%
Triceps
9.5%
Front Delts
8%
Abs
7%
Lats
6.9%
Upper Back
6.9%
Chest
6.5%
Biceps
6.5%
Adductors
3.8%
Calves
3%
Middle Delts
3%
Forearms
2.3%
Lower Back
0.8%
Rear Delts
0.8%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
2
Sumo Deadlift (Barbell)
1
1
1
1
1
8 reps
6 reps
5 reps
3 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
RPE 10
3
Leg Curl
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
4
Goblet Squat
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 10
5
Seated Calf Raise
1
1
1
1
16 reps
16 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 10
RPE 10
6
Hanging Leg Raise
1
1
1
15 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 6
RPE 8
RPE 9
RPE 10
RPE 10
2
Dip (Bodyweight)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Pull-Up (Bodyweight)
1
2
8 reps
6 reps
RPE 10
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9
5
Bent Over Row (Barbell)
4
6 reps
RPE 9
6
Overhead Press (Barbell)
1
3
10 reps
6 reps
RPE 6
RPE 9
7
Bicep Curl (Barbell)
4
8 reps
RPE 8
8
Skull Crusher (Barbell)
4
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
2
Single Leg Romanian Deadlift
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
RPE 10
3
Cossack Squat
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
6
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Chest Fly (Cable)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6
RPE 7.5
RPE 8
RPE 9
4
Single Arm Landmine Row
4
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 8
RPE 8
RPE 9
6
Incline Curl (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 6
7
Tricep Extension (Cable)
4
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
3 Reps
@6
@7
@8
@9
@10
2
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
3 Reps
@6
@7
@8
@9
@10
3
Leg Curl
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
@10
4
Goblet Squat
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@9
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
12 Reps
10 Reps
@8
@9
@10
@10
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@8
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
@6
@8
@9
@10
@10
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@8
@9
@10
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@10
@10
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
5
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@9
@9
@9
@9
6
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
6 Reps
6 Reps
6 Reps
@6
@9
@9
@9
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
8
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@9
@9
@9
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@8
@9
@10
2
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@8
@9
@10
3
Cossack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@8
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
@6
@8
@9
@10
5
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@8
@10
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@6
@8
@8
@10
2
Chest Fly (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6
@7.5
@8
@9
4
Single Arm Landmine Row
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@6
@8
@8
@9
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@6
@8
@9
@6
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8