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BoostcampPNG

P2

by Alex Kjeldgaard

Program Description

⚽️⚽️⚽️

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2025 07:12
  • Last Edited
    Apr 06, 2025 10:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5
5 reps
3 reps
1 reps
10 reps
80%
90%
95%
70%
2
Lat Pulldown
2
6-10 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 9
4
T-Bar Row
2
6-10 reps
RPE 9
5
Chest Supported Row (Machine)
2
6-10 reps
RPE 9
6
Oblique Crunch
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
6
1
1
5 reps
3 reps
1 reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
3
Bicep Curl (Machine)
3
10-15 reps
RPE 9
4
V-Handle Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
6
Hanging Leg Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Squat (Barbell)
5
5 reps
80%
8
Single Leg Romanian Deadlift
2
8-12 reps
RPE 8
9
Single Leg Hip Thrust
2
8-12 reps
RPE 9
10
Back Extension
2
8-12 reps
RPE 8
11
Dead Hang
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5 reps
RPE 9
2
Dip (Weighted)
3
5 reps
RPE 9
3
Barbell Row
5
5 reps
RPE 8.5
4
Incline Bench Press (Barbell)
3
8 reps
RPE 9
5
Dumbbell Row
3
12 reps
RPE 9
6
Back Extension (Weighted)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
2
Seated Front Raise
3
6-10 reps
RPE 9
3
Rear Delt Fly (Machine)
3
10-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
4
8-15 reps
RPE 9
6
Bicep Curl (Barbell)
4
8-15 reps
RPE 9
7
Lying Leg Raise
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tib Raise
3
30 reps
RPE 9
2
Single Leg Calf Raise
3
15 reps
RPE 9
3
Lateral Lunge (Weighted)
3
12 reps
RPE 9
4
Hip Flexor
3
15 reps
RPE 9
5
Nordic Curl
3
5 reps
RPE 9
6
Reverse Nordic Curl
3
5 reps
RPE 9
7
Stiff Leg Deadlift
5
5 reps
80%
8
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 9
9
Split Squat Front Foot Elevated (Smith Machine)
2
15 reps
RPE 7
10
Pistol Squat
2
8 reps
RPE 8
11
Dead Hang
3
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Sets
5 Reps
3 Reps
1 Reps
10 Reps
80%
90%
95%
70%
2
Lat Pulldown
2 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@9
4
T-Bar Row
2 Sets
6-10 Reps
@9
5
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9
6
Oblique Crunch
3 Sets
10 Reps
@9
Day 2
1
Military Press (Barbell)
6 Sets
1 Set
1 Set
5 Reps
3 Reps
1 Reps
80%
90%
95%
2
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
3
Bicep Curl (Machine)
3 Sets
10-15 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
6
Hanging Leg Raise
3 Sets
10-15 Reps
@9
Day 3
1
Tib Raise
3 Sets
30 Reps
@9
2
Single Leg Calf Raise
3 Sets
15 Reps
@9
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@9
4
Hip Flexor
3 Sets
15 Reps
@9
5
Nordic Curl
3 Sets
5 Reps
@9
6
Reverse Nordic Curl
3 Sets
5 Reps
@9
7
Squat (Barbell)
5 Sets
5 Reps
80%
8
Single Leg Romanian Deadlift
2 Sets
8-12 Reps
@8
9
Single Leg Hip Thrust
2 Sets
8-12 Reps
@9
10
Back Extension
2 Sets
8-12 Reps
@8
11
Dead Hang
3 Sets
-
Day 4
1
Pull-Up (Weighted)
3 Sets
5 Reps
@9
2
Dip (Weighted)
3 Sets
5 Reps
@9
3
Barbell Row
5 Sets
5 Reps
@8.5
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@9
5
Dumbbell Row
3 Sets
12 Reps
@9
6
Back Extension (Weighted)
3 Sets
10 Reps
@9
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Seated Front Raise
3 Sets
6-10 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
10-15 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Skull Crusher (Barbell)
4 Sets
8-15 Reps
@9
6
Bicep Curl (Barbell)
4 Sets
8-15 Reps
@9
7
Lying Leg Raise
3 Sets
10-15 Reps
@9
Day 6
1
Tib Raise
3 Sets
30 Reps
@9
2
Single Leg Calf Raise
3 Sets
15 Reps
@9
3
Lateral Lunge (Weighted)
3 Sets
12 Reps
@9
4
Hip Flexor
3 Sets
15 Reps
@9
5
Nordic Curl
3 Sets
5 Reps
@9
6
Reverse Nordic Curl
3 Sets
5 Reps
@9
7
Stiff Leg Deadlift
5 Sets
5 Reps
80%
8
Bulgarian Split Squat (Barbell)
2 Sets
6 Reps
@9
9
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
15 Reps
@7
10
Pistol Squat
2 Sets
8 Reps
@8
11
Dead Hang
3 Sets
-