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BoostcampPNG

The v-taper split

by Anik H.

Program Description

A program to make you feel like an anime character in real life

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 28, 2025 03:26
  • Last Edited
    Dec 28, 2025 04:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
10.7%
Upper Back
10.7%
Middle Delts
9.5%
Lats
7.3%
Biceps
7.3%
Quadriceps
7.3%
Hamstrings
7.3%
Abs
7%
Chest
5.5%
Glutes
5.5%
Rear Delts
3.7%
Calves
2.4%
Forearms
1.8%
Adductors
0.9%
Abductors
0.9%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Smith Machine)
3
8-12 reps
RPE 9
3
Chest Fly (Cable)
3
12-15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 8-9
2
Seated Row (Cable)
3
10-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 8
4
Face Pull
4
15-20 reps
RPE 7-8
5
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
RPE 7-8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9
3
Leg Extension
3
15-20 reps
RPE 10
4
Standing Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
3
8-12 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3
Lateral Raise (Cable)
4
15-20 reps
RPE 10
4
Chin-Up (Bodyweight)
3
RPE 10
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 7-8
2
Lying Leg Curl
3
12-15 reps
RPE 9-10
3
Hanging Leg Raise
3
10-15 reps
RPE 9
4
Cable Crunch
3
12-15 reps
RPE 9
Week 1
1 / 13 Weeks
Day 4
1
Plank
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
3
Chest Fly (Cable)
3 Sets
12-15 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@9-10
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@8-9
2
Seated Row (Cable)
3 Sets
10-12 Reps
@9
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Face Pull
4 Sets
15-20 Reps
@7-8
5
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
@9-10
Day 3
1
Squat (Smith Machine)
3 Sets
6-10 Reps
@7-8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@9
3
Leg Extension
3 Sets
15-20 Reps
@10
4
Standing Calf Raise
4 Sets
15-20 Reps
@10
Day 5
1
Overhead Press (Machine)
3 Sets
8-12 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lateral Raise (Cable)
4 Sets
15-20 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
@10
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@9
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@7-8
2
Lying Leg Curl
3 Sets
12-15 Reps
@9-10
3
Hanging Leg Raise
3 Sets
10-15 Reps
@9
4
Cable Crunch
3 Sets
12-15 Reps
@9