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!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.8%
Middle Delts
9.2%
Triceps
9%
Chest
8.9%
Upper Back
8.4%
Quadriceps
8.1%
Abs
7.9%
Lats
7.7%
Hamstrings
6.7%
Biceps
6.2%
Glutes
5.2%
Rear Delts
4.8%
Calves
3.6%
Lower Back
2.8%
Forearms
0.8%
Adductors
0.5%
Abductors
0.4%
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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
-