logo
BoostcampPNG

Modified PHAT

by Cole L.
1 athletes joined

Program Description

To continue LP journey building strength while adding more focus to muscle growth. Added some limited cardio and also neck and forearm training. Women like strong necks and forearms. If you're like me, they grow the slowest.

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 20, 2025 11:08
  • Last Edited
    Dec 20, 2025 11:18
Muscle Engagement
Front
Back
MuscleSet
Front Delts
9.8%
Hamstrings
9.2%
Quadriceps
8.6%
Glutes
8.6%
Triceps
8.2%
Upper Back
8.2%
Biceps
8%
Middle Delts
7%
Abs
6.5%
Lats
6.3%
Chest
4.7%
Calves
3.1%
Forearms
2.3%
Neck
2.3%
Rear Delts
2%
Adductors
1.8%
Lower Back
1.8%
Cardio
0.8%
Abductors
0.8%
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
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
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
75%
2
Chin-Up (Weighted)
3
3-5 reps
RPE 7-8
3
Seated Row (Cable)
3
6-10 reps
RPE 6-7
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 6-7
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 5-7
6
Standing Calf Raise
4
8-12 reps
RPE 5-7
7
Hanging Leg Raise
3
8-12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
75%
2
Deadlift (Barbell)
3
3-5 reps
80%
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 6-7
4
Leg Extension
3
6-10 reps
RPE 6-7
5
Bayesian Curl
4
6-10 reps
RPE 5-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 7-8
2
T-Bar Row
4
6-10 reps
RPE 6-8
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 7-8
4
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7-8
5
Upright Row (Cable)
5
8-12 reps
RPE 5-6
6
Lateral Raise (Cable)
3
8-12 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 5-7
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 6-8
3
Leg Press
4
10-15 reps
RPE 6-7
4
Seated Calf Raise
4
10-15 reps
RPE 5-7
5
Leg Curl
3
10-15 reps
RPE 7-8
6
Abs Crunch (Weighted)
3
8-12 reps
RPE 6-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 7-8
2
Dip (Weighted)
3
6-10 reps
RPE 6-7
3
Deficit Push Up
3
10-15 reps
RPE 5-7
4
Reverse Curl (Barbell)
3
8-12 reps
RPE 6-7
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 6-7
6
Meadows Curl
3
10-15 reps
RPE 5-7
7
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 5-7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 10
2
Forearm Curl
3
12-15 reps
RPE 7-8
3
Neck Curl
3
8-12 reps
RPE 7-8
4
Forarm Reverse Curl
4
8-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
75%
75%
75%
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7-8
@7-8
@7-8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@6-7
@6-7
4
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@6-7
@6-7
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5-7
@5-7
@5-7
@5-7
6
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5-7
@5-7
@5-7
@5-7
7
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
3-5 Reps
75%
75%
75%
75%
75%
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
80%
80%
80%
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@6-7
@6-7
4
Leg Extension
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@6-7
@6-7
5
Bayesian Curl
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@5-7
@5-7
@5-7
@5-7
Day 3
1
Cardio
1 Set
30 mins
@10
2
Forearm Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
3
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
4
Forarm Reverse Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
@8-9
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7-8
@7-8
@7-8
2
T-Bar Row
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@6-8
@6-8
@6-8
@6-8
3
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@7-8
@7-8
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@7-8
@7-8
5
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@5-6
@5-6
@5-6
@5-6
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@5-7
@5-7
@5-7
@5-7
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-8
@6-8
@6-8
3
Leg Press
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@6-7
@6-7
@6-7
4
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
10-15 Reps
@5-7
@5-7
@5-7
@5-7
5
Leg Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@7-8
@7-8
@7-8
6
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-8
@6-8
@6-8
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7-8
@7-8
@7-8
2
Dip (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@6-7
@6-7
@6-7
3
Deficit Push Up
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@5-7
@5-7
@5-7
4
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@6-7
@6-7
@6-7
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@6-7
@6-7
@6-7
6
Meadows Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@5-7
@5-7
@5-7
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@5-7
@5-7
@5-7
Day 7
1
Cardio
1 Set
30 mins
@10
2
Forearm Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7-8
@7-8
@7-8
3
Neck Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7-8
@7-8
@7-8
4
Forarm Reverse Curl
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
@8-9