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BoostcampPNG

Summer Powerbuilding

by BingBonger63
2 athletes joined

Program Description

Hypertrophy Focused, ramps up in volume over the weeks, with a deload halfway through.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 24, 2025 04:22
  • Last Edited
    Jun 24, 2025 06:25
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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 (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
2
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Pendlay Row
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Pec Deck (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Pull-Up (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Pendlay Row
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
6
Overhead Tricep Extension (Cable)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
7
Bayesian Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7
RPE 8
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 7
RPE 8
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
High Bar Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
3
Stiff Leg Deficit Deadlift
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
5
Standing Calf Raise
3
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
6
Cable Crunch
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
10-12 reps
RPE 8.5
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
T-Bar Row
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Single Arm Rear Delt Cable Fly
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Hammer Curl (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
T-Bar Row
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Single Arm Rear Delt Cable Fly
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Shrug (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Hammer Curl (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Kickback
1
AMRAP
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Kickback
1
AMRAP
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Kickback
1
AMRAP
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Shoulder Press (Machine)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Kickback
1
AMRAP
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 7
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
1
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
3-5 reps
3-5 reps
RPE 8.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
4
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Overhead Tricep Extension (Cable)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
7
Hanging Leg Raise
2
1
10-20 reps
10-20 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
1
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
2
Leg Curl
3
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 8.5
RPE 10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8.5
RPE 10
5
Hip Adductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
6
Hip Abductor (Machine)
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
7
Standing Calf Raise
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8.5
@10
2
Shoulder Press (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
3
Cable Crossover
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Tricep Kickback
1 Set
AMRAP
@10
7
Hanging Leg Raise
1 Set
1 Set
10-20 Reps
10-20 Reps
@8.5
@10
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
Chest Supported Row (Machine)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
4
Single Arm Rear Delt Cable Fly
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Shrug (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Bicep Curl (EZ Bar)
2 Sets
10-12 Reps
@8.5
7
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
2
Cable Crossover
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
3
Pull-Up (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
4
Lateral Raise (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Pendlay Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
7
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
Day 2
1
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
High Bar Squat (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8.5
@10
3
Stiff Leg Deficit Deadlift
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
6
Cable Crunch
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
Day 5
1
Leg Press (45 Degrees)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
2
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8.5
@10
4
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
5
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
6
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10
7
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@8.5
@10