Program Description
Get huge
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedJun 24, 2025 02:51
- Last EditedJun 25, 2025 02:53
Summary
Unleash your potential with the BEEJ Realness program, an 18-week journey designed for those ready to elevate their fitness game. Committing to six days a week, you'll engage in a comprehensive mix of strength training exercises targeting every major muscle group, from leg extensions to chest presses. This program combines machine and free weight workouts, ensuring you build both strength and endurance. Get ready to transform your physique and boost your performance with a structured plan that keeps you motivated and accountable.
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8 reps
RPE 10
2
Leg Extension
4
12 reps
RPE 10
3
Goblet Squat
4
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 10
3
Seated Hamstring Curl
4
12 reps
RPE 10
4
Split Squat (Dumbbell)
4
8 reps
RPE 10
5
Walking Lunge
4
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 10
2
Cable Crossover
4
12 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5A
Deficit Push Up
4
99 reps
RPE 10
5B
Overhead Extension (Dumbbell)
4
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 10
3A
Skull Crusher (Barbell)
4
15 reps
-
3B
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
4
Tricep Extension (Cable)
4
12 reps
RPE 10
5
Pec Deck (Machine)
4
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Bicep Curl (EZ Bar)
4
10 reps
RPE 10
4
Hammer Curl
4
10 reps
RPE 10
5
Single Arm Row (Dumbbell)
4
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 10
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 10
3A
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
3B
Alternating Dumbbell Curl
3
8 reps
RPE 10
4
Wide Grip Pull-Up
4
99 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Leg Extension4 Sets
12 Reps
@10
2
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@10
3
Seated Hamstring Curl4 Sets
12 Reps
@10
4
Split Squat (Dumbbell)4 Sets
8 Reps
@10
5
Walking Lunge4 Sets
10 Reps
@8
Day 2
1
Chest Press (Machine)4 Sets
12 Reps
@10
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@10
3A
Skull Crusher (Barbell)4 Sets
15 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
8 Reps
@10
4
Tricep Extension (Cable)4 Sets
12 Reps
@10
5
Pec Deck (Machine)4 Sets
8 Reps
@10
Day 3
1
Lat Pulldown3 Sets
8 Reps
@10
2
Lat Pulldown (Close Grip)3 Sets
8 Reps
@10
3A
Reverse Bicep Curl (EZ Bar)3 Sets
8 Reps
@10
3B
Alternating Dumbbell Curl3 Sets
8 Reps
@10
4
Wide Grip Pull-Up4 Sets
99 Reps
@10
Day 4
1
Leg Press4 Sets
8 Reps
@10
2
Leg Extension4 Sets
12 Reps
@10
3
Goblet Squat4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)4 Sets
10 Reps
@10
Day 5
1
Bench Press (Barbell)4 Sets
10 Reps
@10
2
Cable Crossover4 Sets
12 Reps
@10
3
Seated Overhead Press (Dumbbell)4 Sets
8 Reps
@10
4
Tricep Extension (Cable)4 Sets
12 Reps
@10
5A
Deficit Push Up4 Sets
99 Reps
@10
5B
Overhead Extension (Dumbbell)4 Sets
12 Reps
@10
Day 6
1
Bent Over Row (Barbell)4 Sets
10 Reps
@10
2
Seated Row (Cable)4 Sets
12 Reps
@10
3
Bicep Curl (EZ Bar)4 Sets
10 Reps
@10
4
Hammer Curl4 Sets
10 Reps
@10
5
Single Arm Row (Dumbbell)4 Sets
12 Reps
@10