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Interior posterior ( sience based workout)

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Program Description

**Interior Posterior (Science-Based Workout)** is a comprehensive 12-week program designed to enhance your strength and muscle development through targeted exercises. With a commitment of just 24 days over the duration, this program focuses on key muscle groups using machines and barbells to maximize effectiveness. Each session incorporates high-intensity workouts, ensuring you push your limits while maintaining proper form. Get ready to transform your physique and elevate your training with scientifically-backed methods that deliver results!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2026 12:26
  • Last Edited
    Mar 06, 2026 01:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
10.7%
Upper Back
10.7%
Biceps
10.2%
Chest
9.8%
Lats
8.7%
Hamstrings
7.8%
Glutes
6.8%
Quadriceps
4.8%
Rear Delts
3.9%
Lower Back
2.9%
Abs
2.9%
Forearms
2.9%
Middle Delts
2.9%
Adductors
1.9%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 8-10
2
Leg Press
1
6-8 reps
RPE 9
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
5
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
6
Shoulder Press (Machine)
1
6-6 reps
RPE 8-10
7
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
8
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
2
Leg Curl
1
6-8 reps
RPE 8-10
3
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
4
Wide Grip Lat Pulldown
2
6-8 reps
RPE 8-10
5
Single Arm Iso Row
1
6-8 reps
RPE 8-10
6
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
9
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
3
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 8-10
2
Chest Fly (Machine)
2
6-8 reps
RPE 8-10
3
Hip Adductor (Machine)
1
6-8 reps
RPE 10
4
Shoulder Press (Machine)
2
6-6 reps
RPE 8-10
5
Single Arm Triceps Cuffed Pushdown
2
6-8 reps
RPE 8-10
6
Leg Extension
2
6-8 reps
RPE 8-10
7
Close Grip Bench Press (Smith Machine)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Iso Row
2
6-8 reps
RPE 8-10
2
Seated Wide-Grip Row (Cable)
2
6-8 reps
RPE 8-10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 8-10
4
Hip Thrust (Barbell)
1
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 8-10
6
Leg Curl
1
6-8 reps
RPE 8-10
7
Rear Delt Fly (Machine)
2
6-8 reps
RPE 8-10
8
Hammer Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 2
1
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
2
Leg Curl
1 Set
6-8 Reps
@8-10
3
Hip Thrust (Barbell)
1 Set
6-8 Reps
@8-10
4
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@8-10
5
Single Arm Iso Row
1 Set
6-8 Reps
@8-10
6
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@8-10
7
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@8-10
8
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@8-10
9
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@8-10
Day 1
1
Leg Extension
2 Sets
6-8 Reps
@8-10
2
Leg Press
1 Set
6-8 Reps
@9
3
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
4
Chest Fly (Machine)
2 Sets
6-8 Reps
@8-10
5
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@8-10
6
Shoulder Press (Machine)
1 Set
6-6 Reps
@8-10
7
Single Arm Triceps Cuffed Pushdown
2 Sets
6-8 Reps
@8-10
8
Close Grip Bench Press (Smith Machine)
1 Set
6-8 Reps
@8-10
Day 4
1
Single Arm Iso Row
2 Sets
6-8 Reps
@8-10
2
Seated Wide-Grip Row (Cable)
2 Sets
6-8 Reps
@8-10
3
Stiff Leg Deadlift
2 Sets
6-8 Reps
@8-10
4
Hip Thrust (Barbell)
1 Set
6-8 Reps
@8-10
5
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@8-10
6
Leg Curl
1 Set
6-8 Reps
@8-10
7
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@8-10
8
Hammer Curl (Dumbbell)
1 Set
6-8 Reps
@8-10
Day 3
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@8-10
2
Chest Fly (Machine)
3 Sets
6-8 Reps
@8-10
3
Hip Adductor (Machine)
1 Set
6-8 Reps
@10
4
Shoulder Press (Machine)
2 Sets
6-6 Reps
@8-10
5
Single Arm Triceps Cuffed Pushdown
2 Sets
6-8 Reps
@8-10
6
Leg Extension
2 Sets
6-8 Reps
@8-10
7
Close Grip Bench Press (Smith Machine)
1 Set
6-8 Reps
@8-10