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RN

by Christian Maniago

Program Description

Loot and riot

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 11, 2024 04:19
  • Last Edited
    Jun 18, 2025 12:06

Summary

Unlock your strength potential with the RN program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of exercises targeting all major muscle groups, from barbell squats to machine-assisted dips. Each session is crafted to challenge your limits and enhance your performance, ensuring you build muscle and increase endurance effectively. Get ready to transform your physique and reach new heights in your fitness journey!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8-9
2
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8-9
RPE 7-8
3
Dip (Assisted)
2
12-20 reps
-
4
Lateral Raise (Machine)
2
8-12 reps
-
5
Tricep Rope Push Down (Cable)
2
8-12 reps
-
6
Bayesian Curl
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
12 reps
RPE 8-9
RPE 7-8
2
Split Squat (Dumbbell)
2
12-20 reps
-
3
Leg Extension
2
12-20 reps
-
4
Back Extension (Weighted)
2
12-20 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
12-20 reps
-
2
Abs Crunch (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
8-12 reps
-
4
Tricep Rope Push Down (Cable)
2
8-12 reps
-
5
Overhead Tricep Extension (Cable)
2
8-12 reps
-
6
Pec Deck (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
-
2
Wrist Curls
3
12-20 reps
-
3
Seated Row (Cable)
2
8-12 reps
-
4
Wide Grip Lat Pulldown
2
12-15 reps
-
5
Rear Delt Fly (Machine)
2
12-20 reps
-
6
Reverse Wrist Curl (Barbell)
2
8-12 reps
-
7
Meadows Curl
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-12 reps
-
2
Split Squat (Dumbbell)
2
8-15 reps
-
3
Hamstring Curl
2
8-15 reps
-
4
Hip Adductor (Machine)
2
6-10 reps
-
5
Bent Leg Raise
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
-
3
Leg Extension
2 Sets
12-20 Reps
-
4
Back Extension (Weighted)
2 Sets
12-20 Reps
-
5
Bent Leg Raise
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
-
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Pec Deck (Machine)
2 Sets
8-12 Reps
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
2
Wrist Curls
3 Sets
12-20 Reps
-
3
Seated Row (Cable)
2 Sets
8-12 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
-
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
-
7
Meadows Curl
2 Sets
6-10 Reps
-
Day 5
1
Leg Press
2 Sets
8-12 Reps
-
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
-
3
Hamstring Curl
2 Sets
8-15 Reps
-
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
-
5
Bent Leg Raise
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
-
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
-
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
6
Bayesian Curl
2 Sets
8-12 Reps
-