logo
BoostcampPNG

Hybride 4xSem

by null
3 athletes joined

Program Description

Strenght, hypertrophy and mobility

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodyweight Fitness, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 23, 2026 12:25
  • Last Edited
    Feb 09, 2026 11:05
Muscle Engagement
Front
Back
MuscleSet
Abs
13%
Glutes
12.4%
Hamstrings
12.4%
Quadriceps
10.3%
Triceps
9%
Front Delts
8.7%
Chest
6%
Lats
6%
Upper Back
5.1%
Lower Back
3.9%
Middle Delts
3.6%
Biceps
3%
Rear Delts
2.7%
Calves
1.8%
Adductors
1.5%
Abductors
0.6%
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8-9
2
Pull-Up (Weighted)
4
4-5 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8-9
2
Pull-Up (Weighted)
4
4-5 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-5 reps
RPE 8-9
2
Pull-Up (Weighted)
4
4-5 reps
RPE 8-9
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-5 reps
RPE 6
2
Pull-Up (Weighted)
2
4-5 reps
RPE 6
3
Chest Supported Row (Dumbbell)
2
6-8 reps
RPE 6
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 6
5
Ring Support Hold
2
0.333 mins
RPE 6
6
Reverse Pec Deck
2
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
5-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
5-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
5-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 7-8
2
Pull-Up (Weighted)
4
5-6 reps
RPE 7-8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
RPE 8
2
Pull-Up (Weighted)
4
4-6 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
6-8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 7-8
5
Ring Support Hold
3
0.5 mins
RPE 7
6
Reverse Pec Deck
2
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-5 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
4-5 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
5-6 reps
RPE 6
3
Pistol Squat
3
5 reps
RPE 6
4
Leg Press
2
8 reps
RPE 6
5
Ab Wheel
2
6-8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-6 reps
RPE 7-8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
4-6 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5-7 reps
RPE 7-8
3
Pistol Squat
3
5-6 reps
RPE 7
4
Leg Press
2
8-10 reps
RPE 8
5
Ab Wheel
3
6-10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 7
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 7
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-10 reps
RPE 8-9
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-10 reps
RPE 8-9
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-10 reps
RPE 8-9
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
2
8 reps
RPE 6
2
Ring Row
2
10-12 reps
RPE 6
3
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
4
Lateral Raise (Cable)
2
12 reps
RPE 6
5
Bicep Curl (Ring Free Supination)
2
10 reps
RPE 6
6
Tricep Rope Push Down (Cable)
2
10 reps
RPE 6
7
Hanging Leg Raise
2
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
10-12 reps
RPE 7-8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Ring Push Up
3
8-12 reps
RPE 8
2
Ring Row
3
10-15 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8-9
5
Bicep Curl (Ring Free Supination)
2
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
10 reps
RPE 6
2
Hip Thrust (Machine)
2
8 reps
RPE 6
3
Nordic Curl
2
5 reps
RPE 6
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 6
5
Calf Raise (Machine)
2
12 reps
RPE 6
6
Cable Crunch
2
10 reps
RPE 6
7
Pallof Press
2
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10-12 reps
RPE 7-8
2
Hip Thrust (Machine)
3
8-12 reps
RPE 8
3
Nordic Curl
3
5-8 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
2
10 reps
RPE 7-8
5
Calf Raise (Machine)
3
12-15 reps
RPE 8
6
Cable Crunch
3
10-15 reps
RPE 7
7
Pallof Press
2
10 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4-6 Reps
@7
2
Pull-Up (Weighted)
4 Sets
4-6 Reps
@7
3
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@7-8
5
Ring Support Hold
3 Sets
0.5 mins
@7
6
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7
@7
Day 2
1
Hack Squat
4 Sets
4-6 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
5-7 Reps
@7-8
3
Pistol Squat
3 Sets
5-6 Reps
@7
4
Leg Press
2 Sets
8-10 Reps
@8
5
Ab Wheel
3 Sets
6-10 Reps
@7-8
Day 3
1
Ring Push Up
3 Sets
8-12 Reps
@7
2
Ring Row
3 Sets
10-15 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8-9
5
Bicep Curl (Ring Free Supination)
2 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
10-12 Reps
@8
7
Hanging Leg Raise
3 Sets
8-12 Reps
@8
Day 4
1
Goblet Squat
3 Sets
10-12 Reps
@7-8
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
@8
3
Nordic Curl
3 Sets
5-8 Reps
@8-9
4
Walking Lunge (Dumbbell)
2 Sets
10 Reps
@7-8
5
Calf Raise (Machine)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
10-15 Reps
@7
7
Pallof Press
2 Sets
10 Reps
@7