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BoostcampPNG

Obtaining mass

by Cameron B.
2 athletes joined

Program Description

Lift

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 17, 2025 05:35
  • Last Edited
    Aug 27, 2025 12:13

Summary

Unlock your potential with the "Obtaining Mass" program, a comprehensive 16-week journey designed for serious lifters looking to build muscle and strength. With six training days each week, you'll engage in a variety of compound and isolation exercises, such as barbell squats and Romanian deadlifts, ensuring a well-rounded approach to hypertrophy. This program emphasizes progressive overload, targeting major muscle groups to maximize gains. Get ready to transform your physique and achieve the mass you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
11.2%
Biceps
8.5%
Hamstrings
7.9%
Chest
7.9%
Front Delts
6.9%
Lats
6.6%
Quadriceps
6.6%
Middle Delts
6%
Calves
6%
Forearms
6%
Glutes
4.8%
Rear Delts
3.3%
Lower Back
3%
Abs
1.8%
Adductors
0.6%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Close Grip)
3
8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 6
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Lateral Raise (Dumbbell)
3
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
3
6 reps
RPE 10
2
Bent Over Row (Barbell, Paused)
3
8 reps
RPE 9
3
Shrug (Dumbbell)
3
12 reps
RPE 9
4
Incline Curl (Dumbbell)
3
8 reps
RPE 10
5
Hammer Curl (Dumbbell)
3
8 reps
RPE 10
6
Seated Calf Raise
3
AMRAP
RPE 10
7
Wrist Curls
3
12 reps
RPE 10
8
Lying Reverse Fly
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
3
Face Pull
3
8 reps
RPE 9
4
Tricep Pushdown (Cable)
3
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 6
6
Bicep Curl (Cable)
3
12 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 10
8
Wrist Curls
3
12 reps
RPE 9
9
Standing Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chest Fly (Cable)
3
8 reps
RPE 9
4
Pull-Up (Band)
3
6 reps
RPE 10
5
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
6
High Pull
3
8 reps
RPE 9
7
Seated Calf Raise
3
AMRAP
RPE 10
8
Wrist Curls
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat (Smith Machine)
3
6 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6 reps
RPE 9
3
Leg Extension
3
12 reps
RPE 10
4
Hamstring Curl
3
12 reps
RPE 10
Week 1
1 / 16 Weeks
Day 6
1
Split Squat (Smith Machine)
3 Sets
6 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Hamstring Curl
3 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@9
3
Leg Extension
3 Sets
12 Reps
@10
4
Hamstring Curl
3 Sets
12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
3
Face Pull
3 Sets
8 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@6
6
Bicep Curl (Cable)
3 Sets
12 Reps
@9
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
8
Wrist Curls
3 Sets
12 Reps
@9
9
Standing Calf Raise
3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chest Fly (Cable)
3 Sets
8 Reps
@9
4
Pull-Up (Band)
3 Sets
6 Reps
@10
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
High Pull
3 Sets
8 Reps
@9
7
Seated Calf Raise
3 Sets
AMRAP
@10
8
Wrist Curls
3 Sets
12 Reps
@10
Day 2
1
Pull-Up (Band)
3 Sets
6 Reps
@10
2
Bent Over Row (Barbell, Paused)
3 Sets
8 Reps
@9
3
Shrug (Dumbbell)
3 Sets
12 Reps
@9
4
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
5
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@10
6
Seated Calf Raise
3 Sets
AMRAP
@10
7
Wrist Curls
3 Sets
12 Reps
@10
8
Lying Reverse Fly
3 Sets
8 Reps
@9
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Bench Press (Close Grip)
3 Sets
8 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@6
6
Standing Calf Raise
3 Sets
AMRAP
@9
7
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10