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Peak Ur Gains

by ConT
2 athletes joined

Program Description

Peak muscle & gain weight free fat mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 28, 2025 04:59
  • Last Edited
    Oct 28, 2025 05:59
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.9%
Hamstrings
9.5%
Quadriceps
8.8%
Triceps
8.3%
Upper Back
7.4%
Chest
7.2%
Biceps
7.1%
Front Delts
6.9%
Middle Delts
5.7%
Lats
5.5%
Abs
5.5%
Lower Back
5.4%
Rear Delts
3.2%
Calves
2.9%
Adductors
1.9%
Abductors
1.8%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
2
8 reps
5 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
1
1
12 reps
10 reps
-
-
6
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
7
Back Extension (Weighted)
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Standing Pullover (Cable)
4
10 reps
-
3B
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
2
8 reps
5 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
1
1
12 reps
10 reps
-
-
6
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
7
Back Extension (Weighted)
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Standing Pullover (Cable)
4
10 reps
-
3B
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
2
8 reps
5 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 9
4
Lat Pulldown (Close Grip)
3
10 reps
-
5
Single Arm High Row (Cable)
1
1
12 reps
10 reps
-
-
6
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
7
Back Extension (Weighted)
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
-
3A
Standing Pullover (Cable)
4
10 reps
-
3B
Seated Row (Machine)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
6
Ab Wheel
3
12 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Chest Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
3
Seated Military Press (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
7
Ab Wheel
3
-
8
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
6
Ab Wheel
3
12 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Chest Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
3
Seated Military Press (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
7
Ab Wheel
3
-
8
Abs Crunch (Bodyweight)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
4
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
5
Bicep Curl (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
6
Ab Wheel
3
12 reps
-
7
Hanging Leg Raise
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
5 reps
5 reps
50%
60%
70%
75%
80%
2
Chest Press (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
3
Seated Military Press (Smith Machine)
1
2
10 reps
8 reps
-
-
4
Rear Delt Fly (Dumbbell)
2
AMRAP
-
5
Rear Delt Fly (Cable)
2
AMRAP
-
6
Single Arm Rear Delt Fly (Cable)
2
AMRAP
-
7
Ab Wheel
3
-
8
Abs Crunch (Bodyweight)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Hyperextension
3
12 reps
-
2
Stiff Leg Deadlift
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
50%
60%
70%
75%
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Good Morning
3
10 reps
-
6
Glute Kickback
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3A
Landmine Sumo Deadlift
4
10 reps
-
3B
Good Morning
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Glute Kickback
3
AMRAP
RPE 7.5
5
Lying Leg Curl
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Hyperextension
3
12 reps
-
2
Stiff Leg Deadlift
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
50%
60%
70%
75%
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Good Morning
3
10 reps
-
6
Glute Kickback
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3A
Landmine Sumo Deadlift
4
10 reps
-
3B
Good Morning
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Glute Kickback
3
AMRAP
RPE 7.5
5
Lying Leg Curl
3
AMRAP
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
15 reps
-
1B
Hyperextension
3
12 reps
-
2
Stiff Leg Deadlift
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
50%
60%
70%
75%
3
Hip Thrust (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
75%
80%
85%
90%
4
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
5
Good Morning
3
10 reps
-
6
Glute Kickback
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9.5
3A
Landmine Sumo Deadlift
4
10 reps
-
3B
Good Morning
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
4
Glute Kickback
3
AMRAP
RPE 7.5
5
Lying Leg Curl
3
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4A
Lateral Raise (Machine)
3
-
4B
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8-12 reps
75%
2
Cable Crossover
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
-
4
Behind The Back Lateral Raise (Cable)
3
AMRAP
-
6A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
6B
French Press
3
8-12 reps
RPE 7.5
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4A
Lateral Raise (Machine)
3
-
4B
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8-12 reps
75%
2
Cable Crossover
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
-
4
Behind The Back Lateral Raise (Cable)
3
AMRAP
-
6A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
6B
French Press
3
8-12 reps
RPE 7.5
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
10 reps
8 reps
8 reps
6 reps
50%
60%
70%
80%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4A
Lateral Raise (Machine)
3
-
4B
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
7
Overhead Tricep Extension (Cable)
3
10 reps
-
8
Tricep Kickback
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
8-12 reps
75%
2
Cable Crossover
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
-
4
Behind The Back Lateral Raise (Cable)
3
AMRAP
-
6A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
6B
French Press
3
8-12 reps
RPE 7.5
7A
Overhead Tricep Extension (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
AMRAP
RPE 10
4
Split Squat (Smith Machine)
2
8-12 reps
RPE 8.5
5
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
7
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
10 reps
8 reps
5 reps
3 reps
50%
60%
70%
85%
2
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7
RPE 6
3
Leg Press (45 Degrees)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Calf Raise (Machine)
3
-
7
Single Leg Calf Raise (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
AMRAP
RPE 10
4
Split Squat (Smith Machine)
2
8-12 reps
RPE 8.5
5
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
7
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
10 reps
8 reps
5 reps
3 reps
50%
60%
70%
85%
2
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7
RPE 6
3
Leg Press (45 Degrees)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Calf Raise (Machine)
3
-
7
Single Leg Calf Raise (Bodyweight)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
AMRAP
RPE 10
4
Split Squat (Smith Machine)
2
8-12 reps
RPE 8.5
5
Single Leg Calf Raise (Bodyweight)
3
AMRAP
-
6
Calf Raise (Machine)
3
AMRAP
-
7
Cable Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
3
10 reps
8 reps
5 reps
3 reps
50%
60%
70%
85%
2
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7
RPE 6
3
Leg Press (45 Degrees)
3
AMRAP
RPE 9
4
Hip Abductor (Machine)
3
AMRAP
-
5
Hip Adductor (Machine)
3
AMRAP
-
6
Calf Raise (Machine)
3
-
7
Single Leg Calf Raise (Bodyweight)
3
-
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@9
4
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
5
Single Arm High Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
-
-
6
Standing Pullover (Cable)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
7
Back Extension (Weighted)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7.5
@8
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
90%
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6.5
@6
4
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
5
Bicep Curl (Cable)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@8.5
6
Ab Wheel
3 Sets
12 Reps
-
7
Hanging Leg Raise
2 Sets
10 Reps
-
Day 3
1A
Hip Abductor (Machine)
3 Sets
15 Reps
-
1B
Hyperextension
3 Sets
12 Reps
-
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
60%
70%
75%
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
75%
80%
85%
90%
4
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
5
Good Morning
3 Sets
10 Reps
-
6
Glute Kickback
3 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
@10
3
Leg Press
3 Sets
AMRAP
@10
4
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@8.5
5
Single Leg Calf Raise (Bodyweight)
3 Sets
AMRAP
-
6
Calf Raise (Machine)
3 Sets
AMRAP
-
7
Cable Crunch
2 Sets
AMRAP
-
Day 4
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
6 Reps
50%
60%
70%
80%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4A
Lateral Raise (Machine)
3 Sets
-
4B
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
7
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
8
Tricep Kickback
3 Sets
12 Reps
-