Program Description
Strenght and Size, Bring intensity
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedFeb 23, 2025 10:27
- Last EditedJun 18, 2025 12:12
Summary
Unleash your strength with the "Low Volume, High Intensity" program, designed for those ready to push their limits over 12 weeks. This 7-day-a-week regimen focuses on maximizing muscle engagement through targeted, high-intensity workouts, ensuring you build strength and definition in record time. Each session is crafted to challenge your body with a mix of compound lifts and isolation exercises, all while keeping volume low to enhance recovery and performance. Equip yourself with a full gym and get ready to transform your physique!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 10
2
Chest Fly (Cable)
2
12-20 reps
RPE 10
3
Bench Press (Close Grip)
2
6-8 reps
RPE 10
4
T-Bar Row
2
6-8 reps
RPE 10
5
Lat Pulldown
2
6-8 reps
RPE 10
6
Chin-Up (Assisted)
2
8-12 reps
RPE 10
7A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
7B
Skull Crusher (Ez-Bar)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 10
2
Incline Bench Press (Smith Machine)
2
6-8 reps
RPE 10
3
Chest Fly (Machine)
2
8-12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7A
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
7B
Lu Raise
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Standing Pullover (Cable)
2
8-12 reps
RPE 10
3
One Arm Bent Over Row
2
6-8 reps
RPE 10
4
Hammer Curl
2
6-8 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6A
Bicep Curl (Dumbbell)
2
12-20 reps
RPE 10
6B
Rear Delt Fly (Machine)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
3A
Leg Curl
2
8-12 reps
RPE 10
3B
Leg Extension
2
8-12 reps
RPE 10
4
Leg Press (45 Degrees)
2
6-8 reps
RPE 10
5A
Calf Raise (Leg Press)
2
12-20 reps
RPE 10
5B
Lying Leg Curl
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press
2
6-8 reps
RPE 10
2
Tricep Extension (Cable)
2
6-8 reps
RPE 10
3
Bicep Curl (Cable)
2
6-8 reps
RPE 10
4
Seated Dip (Machine)
2
12-20 reps
RPE 10
5
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
6
JM Press (Smith Machine)
2
3-8 reps
RPE 10
7
Alternating Dumbbell Curl
2
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Hockey
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
8-12 Reps
@10
2
Chest Fly (Cable)2 Sets
12-20 Reps
@10
3
Bench Press (Close Grip)2 Sets
6-8 Reps
@10
4
T-Bar Row2 Sets
6-8 Reps
@10
5
Lat Pulldown2 Sets
6-8 Reps
@10
6
Chin-Up (Assisted)2 Sets
8-12 Reps
@10
7A
Preacher Curl (EZ Bar)2 Sets
6-8 Reps
@10
7B
Skull Crusher (Ez-Bar)2 Sets
6-8 Reps
@10
Day 2
1
Hockey1 Set
-
-
Day 3
1
Bench Press (Barbell)2 Sets
6-8 Reps
@10
2
Incline Bench Press (Smith Machine)2 Sets
6-8 Reps
@10
3
Chest Fly (Machine)2 Sets
8-12 Reps
@10
4
Seated Shoulder Press (Dumbbell)2 Sets
6-8 Reps
@10
5
Tricep Pushdown (Cable)2 Sets
6-10 Reps
@10
6
Overhead Tricep Extension (Cable)2 Sets
8-12 Reps
@10
7A
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@10
7B
Lu Raise3 Sets
8-12 Reps
@10
Day 4
1
Barbell Row2 Sets
6-8 Reps
@10
2
Standing Pullover (Cable)2 Sets
8-12 Reps
@10
3
One Arm Bent Over Row2 Sets
6-8 Reps
@10
4
Hammer Curl2 Sets
6-8 Reps
@10
5
Incline Curl (Dumbbell)2 Sets
6-8 Reps
@10
6A
Bicep Curl (Dumbbell)2 Sets
12-20 Reps
@10
6B
Rear Delt Fly (Machine)2 Sets
8-12 Reps
@10
Day 5
1
Squat (Barbell)2 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
@10
3A
Leg Curl2 Sets
8-12 Reps
@10
3B
Leg Extension2 Sets
8-12 Reps
@10
4
Leg Press (45 Degrees)2 Sets
6-8 Reps
@10
5A
Calf Raise (Leg Press)2 Sets
12-20 Reps
@10
5B
Lying Leg Curl2 Sets
6-8 Reps
@10
Day 6
1
AD Press2 Sets
6-8 Reps
@10
2
Tricep Extension (Cable)2 Sets
6-8 Reps
@10
3
Bicep Curl (Cable)2 Sets
6-8 Reps
@10
4
Seated Dip (Machine)2 Sets
12-20 Reps
@10
5
Preacher Curl (Dumbbell)2 Sets
6-8 Reps
@10
6
JM Press (Smith Machine)2 Sets
3-8 Reps
@10
7
Alternating Dumbbell Curl2 Sets
8-12 Reps
@10
Day 7
1
Hockey1 Set
-
-