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THE TITAN PROTOCOL

by Michael F.

Program Description

For serious lifters ONLY. THE TITAN PROTOCOL is an 8 week hypertrophy mesocycle engineered to build elite level muscle in the areas that matter most for a dominating physique: glutes, hamstrings, quads, lats, rear delts, and calves. This program uses a rolling 5-day structure (Push A, Pull A, Legs A, Push B, Pull B, Legs B) that delivers maximum stimulus while keeping fatigue fully recoverable. [Please take recovery days as needed, but the program is designed to be run as Push A, Push B, Legs A, Rest, Push A, Pull B, Rest, Legs B (repeat)] You’ll train with precision: optimized volume, intelligent exercise sequencing, and strategic progression designed to push the muscles without destroying your recovery. Heavy compounds are supported by targeted isolation work, allowing high growth in priority areas while keeping chest, shoulders, arms, and abs on maintenance volume. A planned deload in Week 5 resets fatigue so you can push even harder through Weeks 6-8. Every aspect of this program has one purpose: build size, strength, and symmetry while staying healthy, sustainable, and unstoppable.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Nov 19, 2025 11:52
  • Last Edited
    Nov 20, 2025 01:29
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Hamstrings
9.3%
Lats
8.8%
Calves
8.4%
Triceps
8.3%
Abs
8%
Quadriceps
7.8%
Biceps
7.1%
Glutes
6.9%
Rear Delts
6.1%
Lower Back
4.4%
Chest
4%
Middle Delts
3.4%
Front Delts
2.9%
Forearms
0.3%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
12-15 reps
-
2
Incline Cable Chest Press
3
12-15 reps
-
3
Bench Press (Dumbbell)
3
8-10 reps
-
4
Incline Cambered Bench Press
3
6-8 reps
-
5
Overhead Press (Dumbbell)
2
8-12 reps
-
6
One Arm Lateral Raise (Cable)
3
12-15 reps
-
7
Overhead Tricep Extension (Cable)
3
10-15 reps
-
8
Cable Crunch
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
15-20 reps
-
2
Wide Grip Lat Pulldown
4
8-10 reps
-
3A
Kelso Shrug
3
8-10 reps
-
3B
Chest Supported Row (Machine)
3
10-12 reps
-
4
Single Arm Row (Cable)
3
10-12 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
10-15 reps
-
7
Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
-
2
Leg Curl
3
15-20 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Hack Squat
4
8-10 reps
-
5
Standing Calf Raise
3
6-10 reps
-
6
Hip Thrust (Barbell)
4
8-12 reps
-
7
Cable Crunch
3
12-15 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
8-12 reps
-
2
Incline Chest Fly (Cable)
3
10-15 reps
-
3
Incline Cambered Bench Press
4
8-12 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Y Raise (Dumbbell)
3
15-20 reps
-
6
Cable Crunch
4
8-12 reps
-
7
Overhead Tricep Extension (Cable)
3
8-12 reps
-
8
Seated Calf Raise
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12-15 reps
-
2
Pull-Up (Bodyweight)
3
8-15 reps
-
3
Pullover (Dumbbell)
3
8-12 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Standing Calf Raise
4
15-30 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Chest Supported Row (Dumbbell)
3
10-15 reps
-
8
Bayesian Curl
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-25 reps
-
2
Leg Curl
3
15-25 reps
-
3
Hack Squat
4
10-12 reps
-
4
Romanian Deadlift (Dumbbell)
4
10-15 reps
-
5
Leg Press
3
15-20 reps
-
6
Standing Calf Raise
4
15-20 reps
-
7
Seated Calf Raise
3
12-25 reps
-
8
Cable Crunch
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
2
Incline Cable Chest Press
3 Sets
12-15 Reps
-
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
4
Incline Cambered Bench Press
3 Sets
6-8 Reps
-
5
Overhead Press (Dumbbell)
2 Sets
8-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
12-15 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
8
Cable Crunch
3 Sets
10-15 Reps
-
Day 2
1
Face Pull
3 Sets
15-20 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
8-10 Reps
-
3A
Kelso Shrug
3 Sets
8-10 Reps
-
3B
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
4
Single Arm Row (Cable)
3 Sets
10-12 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 3
1
Leg Extension
3 Sets
15-20 Reps
-
2
Leg Curl
3 Sets
15-20 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
4
Hack Squat
4 Sets
8-10 Reps
-
5
Standing Calf Raise
3 Sets
6-10 Reps
-
6
Hip Thrust (Barbell)
4 Sets
8-12 Reps
-
7
Cable Crunch
3 Sets
12-15 Reps
-
8
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 4
No exercises added to this day
Day 5
1
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
2
Incline Chest Fly (Cable)
3 Sets
10-15 Reps
-
3
Incline Cambered Bench Press
4 Sets
8-12 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Y Raise (Dumbbell)
3 Sets
15-20 Reps
-
6
Cable Crunch
4 Sets
8-12 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 6
1
Face Pull
3 Sets
12-15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
8-15 Reps
-
3
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
4
T-Bar Row
4 Sets
8-12 Reps
-
5
Standing Calf Raise
4 Sets
15-30 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
7
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
-
8
Bayesian Curl
4 Sets
8-12 Reps
-
Day 7
1
Leg Extension
3 Sets
15-25 Reps
-
2
Leg Curl
3 Sets
15-25 Reps
-
3
Hack Squat
4 Sets
10-12 Reps
-
4
Romanian Deadlift (Dumbbell)
4 Sets
10-15 Reps
-
5
Leg Press
3 Sets
15-20 Reps
-
6
Standing Calf Raise
4 Sets
15-20 Reps
-
7
Seated Calf Raise
3 Sets
12-25 Reps
-
8
Cable Crunch
3 Sets
12-15 Reps
-