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Reverse Push Pull

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Program Overview

  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 12, 2025 08:11
  • Last Edited
    Sep 12, 2025 09:54

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
Lats
13.1%
Chest
11.9%
Triceps
9.9%
Hamstrings
9.7%
Upper Back
9.4%
Biceps
8.9%
Quadriceps
8.5%
Front Delts
7.8%
Glutes
7.4%
Middle Delts
3%
Adductors
1.8%
Abs
1.5%
Calves
1.5%
Lower Back
1.4%
Abductors
1.3%
Rear Delts
1.2%
Cardio
1%
Forearms
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
12 reps
RPE 8
2
Glute-Ham Raise
3
10 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hack Squat
4
10 reps
RPE 8
5
Stiff Leg Deadlift
2
12 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
2A
Bench Press (Barbell)
4
10 reps
RPE 8
2B
Cable Crossover
4
10 reps
RPE 8
3
Seated Dip (Machine)
3
12 reps
RPE 8
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
5
Chest Fly (Machine)
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 8
2A
Wide Grip Lat Pulldown
4
12 reps
RPE 8
2B
Chest Supported Row (Machine)
4
12 reps
RPE 8
3
Single Arm Row (Cable)
4
12 reps
RPE 8
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
4B
Lat Pulldown (Close Grip)
3
12 reps
RPE 8
5
Straight Arm Pulldown
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Glute-Ham Raise
3
10 reps
RPE 8
2
Squat (Smith Machine)
4
10 reps
RPE 8
3
Leg Extension
4
10 reps
RPE 8
4
Leg Press
3
10 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Single Arm Row (Cable)
3
8 reps
RPE 9
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 8
8
Overhead Press (Machine)
3
12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@8
2
Glute-Ham Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4
Hack Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@8
@8
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2A
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2B
Cable Crossover
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
Day 3
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@8
@8
2A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2B
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
3
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 4
1
Treadmill
1 Set
30 mins
-
Day 5
1
Glute-Ham Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
4
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Hip Abductor (Machine)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
6
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
Day 6
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
3
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
8
Overhead Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
Day 7
1
Treadmill
1 Set
30 mins
-