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KAIJU PHASE 1: Strength Focus

by CaviarXO
6 athletes joined

Program Description

This program is designed to build strength and muscle mass by mastering the fundamentals of resistance training. With a focus on compound lifts and strategic isolation exercises, it helps you develop technical proficiency, maximize hypertrophy, and improve muscle symmetry. Whether you’re aiming to increase power, size, or overall athletic performance, this program offers a structured path to consistent progression and long-term gains. Perfect for anyone looking to create a solid foundation for future training while developing a balanced and functional physique.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 11, 2025 12:45
  • Last Edited
    Jul 16, 2025 07:59

Summary

Unleash your inner strength with KAIJU PHASE 1: Strength Focus, a comprehensive 12-week program designed for dedicated lifters. With a rigorous 7-day training schedule, you'll tackle a variety of compound and isolation exercises, including barbell squats, deadlifts, and lunges, aimed at building muscle and enhancing overall power. This program is perfect for those looking to elevate their strength game and push their limits in the gym. Get ready to transform your physique and achieve your fitness goals!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Chest
12.6%
Quadriceps
9.9%
Upper Back
9.9%
Front Delts
9.7%
Hamstrings
9.5%
Triceps
8.8%
Lats
8.8%
Glutes
6.8%
Biceps
6.8%
Middle Delts
5.9%
Rear Delts
4%
Adductors
2.5%
Abs
2.5%
Lower Back
2.5%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
7
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
5
5
5
3-6 reps
8-12 reps
12-20 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
8
3-6 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
8
8-12 reps
RPE 8.5
3
Pec Deck (Machine)
5
12-20 reps
RPE 9
4
Overhead Tricep Extension (Cable)
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
7
3-6 reps
RPE 9.5
2
Lat Pulldown (Close Grip)
4
8-12 reps
RPE 8.5
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
5
12-20 reps
RPE 9
5
Alternating Dumbbell Curl
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
7
3-6 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
5
8-12 reps
RPE 8.5
3
Walking Lunge (Dumbbell)
3
8-12 reps
RPE 8.5
4
Lying Leg Curl
5
12-20 reps
RPE 9
5
Leg Extension
5
12-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
7 Sets
3-6 Reps
@7.5
2
Romanian Deadlift (Barbell)
5 Sets
8-12 Reps
@8.5
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Lying Leg Curl
5 Sets
12-20 Reps
@9
5
Leg Extension
5 Sets
12-20 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
7 Sets
3-6 Reps
@9.5
2
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@8.5
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
4
Rear Delt Fly (Machine)
5 Sets
12-20 Reps
@9
5
Alternating Dumbbell Curl
5 Sets
12-20 Reps
@9
Day 4
1
One Arm Lateral Raise (Cable)
5 Sets
5 Sets
5 Sets
3-6 Reps
8-12 Reps
12-20 Reps
@9
@9.5
@10
Day 5
1
Bench Press (Barbell)
8 Sets
3-6 Reps
@7.5
2
Incline Bench Press (Dumbbell)
8 Sets
8-12 Reps
@8.5
3
Pec Deck (Machine)
5 Sets
12-20 Reps
@9
4
Overhead Tricep Extension (Cable)
5 Sets
12-20 Reps
@9
Day 6
1
Pull-Up (Bodyweight)
7 Sets
3-6 Reps
@9.5
2
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
@8.5
3
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@8.5
4
Rear Delt Fly (Machine)
5 Sets
12-20 Reps
@9
5
Alternating Dumbbell Curl
5 Sets
12-20 Reps
@9
Day 7
1
Squat (Barbell)
7 Sets
3-6 Reps
@7.5
2
Romanian Deadlift (Barbell)
5 Sets
8-12 Reps
@8.5
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
@8.5
4
Lying Leg Curl
5 Sets
12-20 Reps
@9
5
Leg Extension
5 Sets
12-20 Reps
@9
Day 1
1
Bench Press (Barbell)
7 Sets
3-6 Reps
@7.5
2
Incline Bench Press (Dumbbell)
8 Sets
8-12 Reps
@8.5
3
Pec Deck (Machine)
5 Sets
12-20 Reps
@9
4
Overhead Tricep Extension (Cable)
5 Sets
12-20 Reps
@9