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Muscle Growth Protocol

by Michael_Hook_760923
1 athletes joined

Program Description

The purpose of Muscle Growth Protocol is to provide a structured, split-based training system that maximizes muscle growth and strength by targeting specific muscle groups efficiently through progressive, science-backed workouts.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 15, 2025 05:28
  • Last Edited
    Dec 15, 2025 10:04
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.8%
Triceps
11%
Hamstrings
10.2%
Glutes
9.4%
Lats
7.9%
Biceps
7.9%
Quadriceps
7.9%
Front Delts
7.1%
Chest
4.7%
Rear Delts
4.7%
Middle Delts
3.1%
Calves
3.1%
Forearms
2.4%
Lower Back
2.4%
Abs
2.4%
Abductors
2.4%
Adductors
1.6%
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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
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
JM Press (Smith Machine)
3
10-12 reps
RPE 7
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
JM Press (Smith Machine)
3
10-12 reps
RPE 7
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
JM Press (Smith Machine)
3
10-12 reps
RPE 7
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 7
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 7
4
Lateral Raise (Cable)
3
12-15 reps
RPE 7
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7
6
JM Press (Smith Machine)
3
10-12 reps
RPE 7
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
JM Press (Smith Machine)
3
10-12 reps
RPE 8
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
JM Press (Smith Machine)
3
10-12 reps
RPE 8
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
JM Press (Smith Machine)
3
10-12 reps
RPE 8
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 8
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 8
4
Lateral Raise (Cable)
3
12-15 reps
RPE 8
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
JM Press (Smith Machine)
3
10-12 reps
RPE 8
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
JM Press (Smith Machine)
3
10-12 reps
RPE 9
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
JM Press (Smith Machine)
3
10-12 reps
RPE 9
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
JM Press (Smith Machine)
3
10-12 reps
RPE 9
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 9
2
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Seated Incline Cable Chest Fly
3
15-20 reps
RPE 9
4
Lateral Raise (Cable)
3
12-15 reps
RPE 9
5
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
6
JM Press (Smith Machine)
3
10-12 reps
RPE 9
7
Seated Overhead Cable Tricep Extension
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 7
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 7
4
Seated Row (Cable)
3
10-12 reps
RPE 7
5
Straight Arm Pulldown
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
12-15 reps
RPE 7
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Straight Arm Pulldown
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Straight Arm Pulldown
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Straight Arm Pulldown
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 8
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Straight Arm Pulldown
3
15 reps
RPE 8
6
Bicep Curl (Cable)
3
12-15 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2
Wide Grip Lat Pulldown
3
10-12 reps
RPE 9
3
Chest Supported T-Bar Row
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9
5
Straight Arm Pulldown
3
15 reps
RPE 9
6
Bicep Curl (Cable)
3
12-15 reps
RPE 9
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 7
2
Hack Squat
3
8-10 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
AMRAP
RPE 7
7
Calf Raise (Leg Press)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 7
2
Hack Squat
3
8-10 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
AMRAP
RPE 7
7
Calf Raise (Leg Press)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 7
2
Hack Squat
3
8-10 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
AMRAP
RPE 7
7
Calf Raise (Leg Press)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 7
2
Hack Squat
3
8-10 reps
RPE 7
3
Leg Press
3
10-12 reps
RPE 7
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
6
Standing Calf Raise
3
AMRAP
RPE 7
7
Calf Raise (Leg Press)
3
AMRAP
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
7
Calf Raise (Leg Press)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
7
Calf Raise (Leg Press)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
7
Calf Raise (Leg Press)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 8
2
Hack Squat
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8
6
Standing Calf Raise
3
AMRAP
RPE 8
7
Calf Raise (Leg Press)
3
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Calf Raise (Leg Press)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Calf Raise (Leg Press)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Calf Raise (Leg Press)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15-20 reps
RPE 9
2
Hack Squat
3
8-10 reps
RPE 9
3
Leg Press
3
10-12 reps
RPE 9
4
Sissy Squat (Weighted)
3
15-20 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 9
6
Standing Calf Raise
3
AMRAP
RPE 9
7
Calf Raise (Leg Press)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 7
4
Kelso Shrug
3
10-12 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 7
4
Kelso Shrug
3
10-12 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 7
4
Kelso Shrug
3
10-12 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
2
Arnold Press
3
8-10 reps
RPE 7
3
Face Pull
3
12-15 reps
RPE 7
4
Kelso Shrug
3
10-12 reps
RPE 7
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 7
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Arnold Press
3
8-10 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Kelso Shrug
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Arnold Press
3
8-10 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Kelso Shrug
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Arnold Press
3
8-10 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Kelso Shrug
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
2
Arnold Press
3
8-10 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Kelso Shrug
3
10-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Kelso Shrug
3
10-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Kelso Shrug
3
10-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Kelso Shrug
3
10-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 9
2
Arnold Press
3
8-10 reps
RPE 9
3
Face Pull
3
12-15 reps
RPE 9
4
Kelso Shrug
3
10-12 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
12-15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9
7
Pull-Up (Neutral Grip, Bodyweight)
3
8-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 7
2
Lying Leg Curl
3
12-15 reps
RPE 7
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
5
Hip Thrust (Machine)
3
8-10 reps
RPE 7
6
Glute-Ham Raise
3
10-12 reps
RPE 7
7
Standing Hamstring Curl
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 7
2
Lying Leg Curl
3
12-15 reps
RPE 7
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
5
Hip Thrust (Machine)
3
8-10 reps
RPE 7
6
Glute-Ham Raise
3
10-12 reps
RPE 7
7
Standing Hamstring Curl
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 7
2
Lying Leg Curl
3
12-15 reps
RPE 7
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
5
Hip Thrust (Machine)
3
8-10 reps
RPE 7
6
Glute-Ham Raise
3
10-12 reps
RPE 7
7
Standing Hamstring Curl
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 7
2
Lying Leg Curl
3
12-15 reps
RPE 7
3
Hip Adductor (Machine)
3
10-12 reps
RPE 7
4
Hip Abductor (Machine)
3
10-12 reps
RPE 7
5
Hip Thrust (Machine)
3
8-10 reps
RPE 7
6
Glute-Ham Raise
3
10-12 reps
RPE 7
7
Standing Hamstring Curl
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 8
2
Lying Leg Curl
3
12-15 reps
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
8-10 reps
RPE 8
6
Glute-Ham Raise
3
10-12 reps
RPE 8
7
Standing Hamstring Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 8
2
Lying Leg Curl
3
12-15 reps
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
8-10 reps
RPE 8
6
Glute-Ham Raise
3
10-12 reps
RPE 8
7
Standing Hamstring Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 8
2
Lying Leg Curl
3
12-15 reps
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
8-10 reps
RPE 8
6
Glute-Ham Raise
3
10-12 reps
RPE 8
7
Standing Hamstring Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 8
2
Lying Leg Curl
3
12-15 reps
RPE 8
3
Hip Adductor (Machine)
3
10-12 reps
RPE 8
4
Hip Abductor (Machine)
3
10-12 reps
RPE 8
5
Hip Thrust (Machine)
3
8-10 reps
RPE 8
6
Glute-Ham Raise
3
10-12 reps
RPE 8
7
Standing Hamstring Curl
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 9
2
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Hip Thrust (Machine)
3
8-10 reps
RPE 9
6
Glute-Ham Raise
3
10-12 reps
RPE 9
7
Standing Hamstring Curl
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 9
2
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Hip Thrust (Machine)
3
8-10 reps
RPE 9
6
Glute-Ham Raise
3
10-12 reps
RPE 9
7
Standing Hamstring Curl
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 9
2
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Hip Thrust (Machine)
3
8-10 reps
RPE 9
6
Glute-Ham Raise
3
10-12 reps
RPE 9
7
Standing Hamstring Curl
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Stance Dumbbell Romain Deadlift
3
10-12 reps
RPE 9
2
Lying Leg Curl
3
12-15 reps
RPE 9
3
Hip Adductor (Machine)
3
10-12 reps
RPE 9
4
Hip Abductor (Machine)
3
10-12 reps
RPE 9
5
Hip Thrust (Machine)
3
8-10 reps
RPE 9
6
Glute-Ham Raise
3
10-12 reps
RPE 9
7
Standing Hamstring Curl
3
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
3
Seated Incline Cable Chest Fly
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
JM Press (Smith Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
7
Seated Overhead Cable Tricep Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@7
@7
@7
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
3
Chest Supported T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@7
@7
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
2
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Sissy Squat (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@7
@7
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
6
Standing Calf Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7
@7
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7
@7
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Arnold Press
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
3
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
4
Kelso Shrug
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
7
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
Day 5
1
Split Stance Dumbbell Romain Deadlift
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
2
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
3
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
4
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7
@7
6
Glute-Ham Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@7
@7
7
Standing Hamstring Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7