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SAITAMA S3

by Julio F.
1 athletes joined

Program Description

Welcome to the SAITAMA upper-lower Hypertrophy program. STAGE 3 If you have done things right, you have been training for about 6-12 months & you are close to being an intermediate. Progression has probably slow down or even stalled. EXERCISE SELECTION If something is progressin well and you have no aches don`t change it. Although I think it's a good time to include some variation. INTENSITY It's time to take it up a notch. By now you have some practice on the compound lifts, & you have been training decently hard. You can try to go to failure/RIR 0 on compound lifts. I recommend doing it only on the last set for each muscle group. You don't have to do it every week. I don't recommend going to failure on Squats or Deadlifts/Rdls. PROGRESSION REST INTERVALS 3-4 min between compounds. 1-2 min between isolations.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 11, 2025 06:22
  • Last Edited
    Jun 18, 2025 12:57

Summary

Unleash your strength with the SAITAMA S3 program, a comprehensive 12-week training plan designed for dedicated lifters. Comprising four intense sessions each week, this program focuses on building muscle and enhancing overall performance through a mix of supersets and compound movements. With exercises like the High Bar Squat and Bench Press, you'll target major muscle groups while pushing your limits. Equip yourself with the right mindset and a full gym to transform your physique and elevate your fitness journey.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8-9
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 8-9
5A
Concentration Curl
3
6-10 reps
RPE 8-9
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-6 reps
RPE 8-9
1B
Neck Curl
3
10-20 reps
RPE 8-9
2
Barbell Row
3
8-12 reps
RPE 8-9
3
Overhead Press (Barbell)
3
5-8 reps
RPE 8-9
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9-10
4B
Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
5A
Concentration Curl
3
6-10 reps
RPE 9-10
5B
Bench Finger Wrist Curl
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 8-9
2B
Ghr Sit Up
3
6-12 reps
RPE 8-9
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 8-9
3B
Leg Curl
2
8-12 reps
RPE 8-9
4
Leg Extension
2
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
2
8-12 reps
RPE 9-10
4
Leg Extension
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Bar Squat (Barbell)
3
5-8 reps
RPE 8-9
1B
Neck Extension
3
10-20 reps
RPE 8-9
2A
Glute-Ham Raise
3
6-12 reps
RPE 9-10
2B
Ghr Sit Up
3
6-12 reps
RPE 9-10
3A
Straight Leg Calf Raise
3
10-15 reps
RPE 9-10
3B
Leg Curl
3
8-12 reps
RPE 9-10
4
Leg Extension
3
8-12 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8-9
3B
Upright Row (Cable)
2
10-15 reps
RPE 8-9
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 8-9
5
Chest Fly (Cable)
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
4-6 reps
RPE 8-9
2A
Incline Bench Press (Barbell)
3
6-10 reps
RPE 8-9
2B
Neck Curl
3
10-20 reps
RPE 8-9
3A
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9-10
3B
Upright Row (Cable)
2
10-15 reps
RPE 9-10
4A
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8-9
4B
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9-10
5
Chest Fly (Cable)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 8-9
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 8-9
3
Cable Crunch
3
10-15 reps
RPE 8-9
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 8-9
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
2
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
2
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Neck Extension
3
10-20 reps
RPE 8-9
1B
Romanian Deadlift (Barbell)
1
1
4-6 reps
6-10 reps
RPE 8-9
RPE 8-9
2A
Leg Press
3
6-10 reps
RPE 9-10
2B
Calf Raise (Leg Press)
3
20-30 reps
RPE 9-10
3
Cable Crunch
3
10-15 reps
RPE 9-10
4A
Hip Adductor (Machine)
3
10-15 reps
RPE 9-10
4B
Hip Abductor (Machine)
3
10-15 reps
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
@8-9
1B
Neck Curl
3 Sets
10-20 Reps
@8-9
2
Barbell Row
3 Sets
8-12 Reps
@8-9
3
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8-9
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8-9
4B
Lateral Raise (Cable)
3 Sets
10-15 Reps
@8-9
5A
Concentration Curl
3 Sets
6-10 Reps
@8-9
5B
Bench Finger Wrist Curl
3 Sets
10-15 Reps
@8-9
Day 2
1A
High Bar Squat (Barbell)
3 Sets
5-8 Reps
@8-9
1B
Neck Extension
3 Sets
10-20 Reps
@8-9
2A
Glute-Ham Raise
3 Sets
6-12 Reps
@8-9
2B
Ghr Sit Up
3 Sets
6-12 Reps
@8-9
3A
Straight Leg Calf Raise
3 Sets
10-15 Reps
@8-9
3B
Leg Curl
2 Sets
8-12 Reps
@8-9
4
Leg Extension
2 Sets
8-12 Reps
@8-9
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@8-9
2A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
@8-9
2B
Neck Curl
3 Sets
10-20 Reps
@8-9
3A
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8-9
3B
Upright Row (Cable)
2 Sets
10-15 Reps
@8-9
4A
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8-9
4B
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@8-9
5
Chest Fly (Cable)
2 Sets
10-15 Reps
@8-9
Day 4
1A
Neck Extension
3 Sets
10-20 Reps
@8-9
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
4-6 Reps
6-10 Reps
@8-9
@8-9
2A
Leg Press
3 Sets
6-10 Reps
@8-9
2B
Calf Raise (Leg Press)
3 Sets
20-30 Reps
@8-9
3
Cable Crunch
3 Sets
10-15 Reps
@8-9
4A
Hip Adductor (Machine)
2 Sets
10-15 Reps
@8-9
4B
Hip Abductor (Machine)
2 Sets
10-15 Reps
@8-9