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BoostcampPNG

6 day science split

by Kian S.
11 athletes joined

Program Description

A 6 day split for hypertrophy utilising current scientific findings about wheightlifting

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 24, 2024 04:14
  • Last Edited
    Nov 11, 2024 10:14
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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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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-12 reps
RPE 8-10
2
Incline Chest Press (Machine)
4
8-12 reps
RPE 8-10
3
Chest Fly (Cable)
2
12-15 reps
RPE 8-10
4
Lateral Raise (Cable)
4
12-15 reps
RPE 8-10
5
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-10
6
Skull Crusher (Barbell)
3
12-15 reps
RPE 8-10
7
Face Pull
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-12 reps
RPE 8-10
2
Seated Row (Cable)
3
12-15 reps
RPE 8-10
4A
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 8-10
5A
Shrug (Dumbbell)
3
AMRAP
RPE 10
6
Bicep Curl (Machine)
3
6-12 reps
RPE 8-10
7
Bayesian Curl
3
12-15 reps
RPE 8-10
8
Hammer Curl
2
1
12-15 reps
12-15 reps
RPE 8-10
RPE 10-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-12 reps
RPE 8-10
2
Squat (Smith Machine)
3
8-12 reps
RPE 8-9
3
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 8-9
4
Leg Press
3
12-15 reps
RPE 8-10
5
Calf Raise (Leg Press)
2
12-15 reps
RPE 8-9
6
Seated Calf Raise
2
12-15 reps
RPE 8-10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 3
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
@8-10
2
Incline Chest Press (Machine)
4 Sets
8-12 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@8-10
4
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8-10
5
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-10
6
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@8-10
7
Face Pull
2 Sets
AMRAP
@10
Day 5
1
Lat Pulldown
3 Sets
6-12 Reps
@8-10
2
Seated Row (Cable)
3 Sets
12-15 Reps
@8-10
4A
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@8-10
5A
Shrug (Dumbbell)
3 Sets
AMRAP
@10
6
Bicep Curl (Machine)
3 Sets
6-12 Reps
@8-10
7
Bayesian Curl
3 Sets
12-15 Reps
@8-10
8
Hammer Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-10
@10-10
Day 6
1
Seated Hamstring Curl
3 Sets
8-12 Reps
@8-10
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8-9
3
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@8-9
4
Leg Press
3 Sets
12-15 Reps
@8-10
5
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8-9
6
Seated Calf Raise
2 Sets
12-15 Reps
@8-10