Program Description
This program is suitable for intermediate to advanced levels, as it includes a wide variety of exercises focusing on strength, isolation, and stability, requiring some experience with fitness equipment and techniques. It makes it fast due powersets.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedDec 30, 2024 01:51
- Last EditedSep 14, 2025 11:15
Summary
Unleash your strength with the HARDCORE 5-DAYS WORKOUT PLAN, a comprehensive 12-week program designed to push your limits and sculpt your physique. This plan incorporates a mix of upper and lower body supersets, targeting all major muscle groups with a focus on hypertrophy and strength. Train five days a week with a full gym setup to maximize your results, ensuring you build muscle and increase endurance efficiently. Get ready to transform your body and elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Chest
9.1%
Upper Back
9%
Biceps
8.9%
Abs
8.8%
Hamstrings
8.2%
Quadriceps
8.2%
Front Delts
8%
Lats
7.6%
Glutes
4.6%
Forearms
4.1%
Middle Delts
3.9%
Calves
3.9%
Lower Back
2.1%
Adductors
1%
Abductors
0.5%
Rear Delts
0.4%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-8 reps
-
1B
Dumbbell Row
3
8-12 reps
-
2A
Overhead Press (Dumbbell)
3
8-12 reps
-
2B
Bicep Curl (Cable)
3
6-10 reps
-
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
3C
Abs Crunch (Weighted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
4
4-8 reps
-
1B
Shrug (Dumbbell)
4
6-10 reps
-
2A
Leg Curl
4
12-15 reps
-
2B
Leg Extension
4
10-15 reps
-
3
Standing Calf Raise
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
-
1B
Pullover (EZ Bar)
4
8-12 reps
-
2A
Skull Crusher (Barbell)
3
6-12 reps
-
2B
Bicep Curl (Machine)
3
6-12 reps
-
3A
Hammer Curl (Cable)
3
6-12 reps
-
3B
Front Raise
3
12-15 reps
-
3C
Landmine Twist
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
1B
Kroc Row
3
10-12 reps
-
2A
Chin-Up (Weighted)
3
4-8 reps
-
2B
Tricep Rope Push Down (Cable)
3
10-15 reps
-
3A
Chest Fly (Machine)
3
8-12 reps
-
3B
Bayesian Curl
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
6-12 reps
-
1B
Farmer's Walk (Weighted)
4
1 reps
-
2A
Leg Press (45 Degrees)
4
8-12 reps
-
2B
Dragon Flag
4
6-12 reps
-
3
Seated Calf Raise
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-8 Reps
-
1B
Dumbbell Row3 Sets
8-12 Reps
-
2A
Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2B
Bicep Curl (Cable)3 Sets
6-10 Reps
-
3A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
10-15 Reps
-
3C
Abs Crunch (Weighted)3 Sets
8-12 Reps
-
Day 3
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
-
1B
Pullover (EZ Bar)4 Sets
8-12 Reps
-
2A
Skull Crusher (Barbell)3 Sets
6-12 Reps
-
2B
Bicep Curl (Machine)3 Sets
6-12 Reps
-
3A
Hammer Curl (Cable)3 Sets
6-12 Reps
-
3B
Front Raise3 Sets
12-15 Reps
-
3C
Landmine Twist3 Sets
8-12 Reps
-
Day 4
1A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
1B
Kroc Row3 Sets
10-12 Reps
-
2A
Chin-Up (Weighted)3 Sets
4-8 Reps
-
2B
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
-
3A
Chest Fly (Machine)3 Sets
8-12 Reps
-
3B
Bayesian Curl3 Sets
8-12 Reps
-
Day 2
1A
Squat (Smith Machine)4 Sets
4-8 Reps
-
1B
Shrug (Dumbbell)4 Sets
6-10 Reps
-
2A
Leg Curl4 Sets
12-15 Reps
-
2B
Leg Extension4 Sets
10-15 Reps
-
3
Standing Calf Raise3 Sets
10-15 Reps
@10
Day 5
1A
Romanian Deadlift (Barbell)4 Sets
6-12 Reps
-
1B
Farmer's Walk (Weighted)4 Sets
1 Reps
-
2A
Leg Press (45 Degrees)4 Sets
8-12 Reps
-
2B
Dragon Flag4 Sets
6-12 Reps
-
3
Seated Calf Raise3 Sets
10-15 Reps
@10