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MASS KNUCKLES MUSCLES

by Knuckles (MR Muscle)
4 athletes joined

Program Description

The purpose of this program is to make new-comers to the gym feel as welcome and confident as they possibly can be, it is also to make you build as much muscle as possible while also looking lean and fit. ===================================== Make sure to do progressive overload every week. “BUT KNUCKLES! WHAT IS PROGRESSIVE OVERLOAD” Progressive overload is when you up the weight by 2.5kg or more every week if you can do more then 12 reps on the set exercise, thank me later😉 ===================================== Main muscle groups targeted • UPPER BACK • CHEST • TRICEPS • BICEPS =====================================

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 31, 2025 12:12
  • Last Edited
    Jun 18, 2025 01:01

Summary

Unleash your strength with the MASS KNUCKLES MUSCLES program, a comprehensive 12-week journey designed for serious lifters. Committing to five days a week, you'll tackle a variety of push, pull, and leg workouts that emphasize both compound and isolation movements to maximize muscle growth. Each session is meticulously crafted to challenge your limits, featuring exercises like the Romanian Deadlift and Bench Press, ensuring you build a balanced physique. Get ready to transform your training and elevate your fitness game!
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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
Pec Deck (Machine)
2
10 reps
RPE 10
2
Bench Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Dip (Weighted)
2
12 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
7
Lateral Raise (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 10
3
Skull Crusher (Barbell)
2
10 reps
RPE 9.5
4
Pec Deck (Machine)
2
10 reps
RPE 10
5
Tricep Pushdown (Cable)
2
10 reps
RPE 10
6
Lateral Raise (Cable)
3
12 reps
RPE 8.5
7
Dip (Weighted)
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Reverse Bicep Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Hammer Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
8 reps
RPE 10
3
Seated Row (Cable)
2
8 reps
RPE 10
4
Reverse Pec Deck
2
10 reps
RPE 9.5
5
Preacher Curl (Dumbbell)
2
10 reps
RPE 10
6
Hammer Curl (Cable)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
6
Abs Crunch (Weighted)
3
100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
7
Wrist Curls
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9.5
2
Chest Supported Row (Machine)
3
10 reps
RPE 9.5
3
Dip (Weighted)
3
10 reps
RPE 10
4
Lat Pulldown
3
10 reps
RPE 9.5
5
Preacher Curl (EZ Bar)
3
10 reps
RPE 9.5
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9.5
2
Leg Press
2
8 reps
RPE 9.5
3
Lying Leg Curl
2
10 reps
RPE 10
4
Hip Adductor (Machine)
3
10 reps
RPE 9.5
5
Calf Raise (Machine)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9.5
2
Leg Press
2 Sets
8 Reps
@9.5
3
Lying Leg Curl
2 Sets
10 Reps
@10
4
Hip Adductor (Machine)
3 Sets
10 Reps
@9.5
5
Calf Raise (Machine)
3 Sets
12 Reps
@10
Day 1
1
Pec Deck (Machine)
2 Sets
10 Reps
@10
2
Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
4
Dip (Weighted)
2 Sets
12 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
10 Reps
@9.5
7
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9.5
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@9.5
3
Dip (Weighted)
3 Sets
10 Reps
@10
4
Lat Pulldown
3 Sets
10 Reps
@9.5
5
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@9.5
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
7
Wrist Curls
3 Sets
10 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
10 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
8 Reps
@10
3
Seated Row (Cable)
2 Sets
8 Reps
@10
4
Reverse Pec Deck
2 Sets
10 Reps
@9.5
5
Preacher Curl (Dumbbell)
2 Sets
10 Reps
@10
6
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@9.5
3
Lying Leg Curl
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Calf Raise (Machine)
3 Sets
12 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
100 Reps
-