Program Description
Get huge
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 04, 2024 05:24
- Last EditedJun 18, 2025 08:06
Summary
Unleash your inner warrior with the Raider Kikito program, a comprehensive 12-week strength training journey designed for those ready to elevate their fitness game. Committing to four days a week, you'll engage in a mix of barbell and dumbbell exercises, focusing on building muscle and enhancing endurance. Each session includes targeted supersets and a variety of movements, ensuring a balanced approach to strength across all major muscle groups. Equip yourself with the tools for transformation and prepare to conquer your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Bicep Curl (Barbell)
3
6-10 reps
-
3A
Incline Bench Press (Dumbbell)
3
6-10 reps
-
3B
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
4A
Preacher Curl (Dumbbell)
3
8-12 reps
-
4B
Overhead Extension (EZ Bar)
3
8-12 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
-
2
Chest Supported Row (Dumbbell)
3
6-12 reps
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Press
3
5-8 reps
-
5A
Dragon Flag
3
5-15 reps
-
5B
Standing Calf Raise
3
8-15 reps
-
5C
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2A
Hammer Curl
3
8-12 reps
-
2B
Dip (Assisted)
3
6-10 reps
-
3A
Pec Deck (Machine)
3
10-15 reps
-
3B
Reverse Pec Deck
3
10-15 reps
-
4
Lateral Raise (Cable)
3
10-15 reps
-
5
Shoulder Press (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
9 reps
9 reps
RPE 7
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
9 reps
9 reps
RPE 8
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
9 reps
9 reps
RPE 9
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 6
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 7
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Leg Press Calf Raises
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 8
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
7 reps
7 reps
RPE 7
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 9
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Leg Press Calf Raises
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 7
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2
Leg Extension
3
8-15 reps
-
3
Pull-Up (Weighted)
4
4-8 reps
-
4A
T-Bar Row
3
6-10 reps
-
4B
Standing Calf Raise
3
8-15 reps
-
5A
Hyperextension
3
8-12 reps
-
5B
Abs Crunch (Bodyweight)
3
5-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
3A
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
3B
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
4A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
-
4B
Overhead Extension (EZ Bar)3 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
2
Chest Supported Row (Dumbbell)3 Sets
6-12 Reps
-
3A
Pullover (Dumbbell)3 Sets
10-15 Reps
-
3B
Seated Hamstring Curl3 Sets
8-12 Reps
-
4
Leg Press3 Sets
5-8 Reps
-
5A
Dragon Flag3 Sets
5-15 Reps
-
5B
Standing Calf Raise3 Sets
8-15 Reps
-
5C
Lying Leg Raise3 Sets
AMRAP
-
Day 3
1
Overhead Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2A
Hammer Curl3 Sets
8-12 Reps
-
2B
Dip (Assisted)3 Sets
6-10 Reps
-
3A
Pec Deck (Machine)3 Sets
10-15 Reps
-
3B
Reverse Pec Deck3 Sets
10-15 Reps
-
4
Lateral Raise (Cable)3 Sets
10-15 Reps
-
5
Shoulder Press (Machine)3 Sets
10-15 Reps
-
Day 4
1
High Bar Squat (Barbell)1 Set
3 Sets
9 Reps
9 Reps
@7
-
2
Leg Extension3 Sets
8-15 Reps
-
3
Pull-Up (Weighted)4 Sets
4-8 Reps
-
4A
T-Bar Row3 Sets
6-10 Reps
-
4B
Standing Calf Raise3 Sets
8-15 Reps
-
5A
Hyperextension3 Sets
8-12 Reps
-
5B
Abs Crunch (Bodyweight)3 Sets
5-15 Reps
-