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Shred Me Daddy

by Jake Q.
2 athletes joined

Program Description

You asked for it. Shred Me Daddy is a structured 5-day split designed to maximize muscle growth through 2× weekly frequency, smart volume distribution, and a rep range that keeps you in the hypertrophy zone where it hurts so good. No fluff. Just results, daddy.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 08:16
  • Last Edited
    Mar 24, 2026 03:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
9.7%
Front Delts
9.3%
Upper Back
8.8%
Biceps
8.1%
Chest
7.7%
Quadriceps
7.7%
Glutes
7.7%
Abs
6.5%
Lats
5.4%
Lower Back
4.3%
Middle Delts
3.8%
Forearms
3.4%
Calves
2.7%
Rear Delts
2.3%
Adductors
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Lat Pulldown
2
1
10-12 reps
10-12 reps
RPE 8
-
5
Pec Deck (Machine)
3
12-15 reps
RPE 8
6
Face Pull
3
15 reps
RPE 7
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 8
2
Hack Squat
3
10-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
5
Leg Curl
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Cable Crunch
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10-12 reps
RPE 8
2
Shoulder Press (Machine)
3
10-12 reps
RPE 8
3
Lateral Raise (Cable)
4
12-15 reps
RPE 8
4
Incline Dumbbell Y Raise
3
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Dip (Weighted)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
2
Dumbbell Row
3
10 reps
RPE 8
3
Reverse Cable Crossover
3
15 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
2
Good Morning
3
10 reps
RPE 7
3
Back Extension (Weighted)
3
12 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Seated Calf Raise
3
10-12 reps
RPE 8
6
Decline Crunch (Weighted)
3
12 reps
RPE 8
7
Hanging Leg Raise
3
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
-
5
Pec Deck (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
8
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7
Cable Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
4
Incline Dumbbell Y Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
7
Dip (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
Day 4
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
2
Dumbbell Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Reverse Cable Crossover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
4
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
@8
2
Good Morning
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
7
Hanging Leg Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8