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BoostcampPNG

RA1

by Kapil Nirwan

Program Description

Unleash your strength with the DJ workout program, a focused 1-week training plan designed to maximize your gains in just 5 days. This program targets all major muscle groups with a blend of classic lifts and machine exercises, ensuring a balanced approach to building muscle and increasing strength. Each session is crafted to challenge you with high-intensity sets and varied rep ranges, pushing you to new limits. Get ready to elevate your fitness game and achieve the results you’ve been striving for!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Feb 18, 2026 04:55
  • Last Edited
    Feb 24, 2026 04:38
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.3%
Upper Back
9.5%
Hamstrings
9.2%
Abs
8.6%
Quadriceps
8.6%
Front Delts
8.5%
Biceps
8.4%
Triceps
8%
Lats
6.9%
Chest
6.4%
Middle Delts
4.5%
Calves
2.6%
Abductors
2.6%
Forearms
2.2%
Rear Delts
1.9%
Lower Back
1.9%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
65%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
67%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
67%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
8 reps
72%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6 reps
75%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
75%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
1
5 reps
7 reps
80%
75%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
5
5 reps
75%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
6 reps
8 reps
80%
75%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
4 reps
8 reps
85%
72%
2
Bench Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
2 reps
8 reps
88%
72%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 7
3
Pec Deck (Machine)
2
12 reps
RPE 9
4
Overhead Press (Barbell)
3
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
2
1-3 reps
5-7 reps
92%
75%
2
Bench Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
RPE 8
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Press (Barbell)
2
10 reps
RPE 8
5
Lying Side Lateral Raise
3
15 reps
RPE 10
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
1
2
8 reps
12 reps
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 10
2
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Dumbbell)
1
3
10 reps
12 reps
RPE 9
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
10 reps
12 reps
RPE 8
RPE 6
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8
3
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
4
Seated Calf Raise
3
12 reps
RPE 8
5
Cable Crunch
4
20 reps
RPE 10
6
Hanging Leg Raise
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Bent Over Row (Barbell)
2
1
8 reps
12 reps
RPE 8
RPE 9
3
Chest Supported Row (Dumbbell)
3
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
8 reps
RPE 8
2
Bent Over Row (Barbell)
3
10 reps
RPE 8
3
Chest Supported Row (Dumbbell)
2
12 reps
RPE 9
4
Chest Fly (Cable)
3
15 reps
RPE 9
5
Reverse Pec Deck
3
12 reps
RPE 9
6
Upright Row (Cable)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
12 reps
RPE 9
2
Leg Press (45 Degrees)
4
12 reps
RPE 8
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
4
Hip Thrust (Dumbbell)
3
10 reps
RPE 8
5
Hip Abduction (Band)
2
15 reps
RPE 8
6
Seated Calf Raise
3
15 reps
RPE 9
7
Cable Crunch
4
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
8 Reps
65%
2
Bench Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@8
@8
3
Pec Deck (Machine)
2 Sets
12 Reps
@9
4
Overhead Press (Barbell)
3 Sets
10 Reps
@8
5
Lying Side Lateral Raise
3 Sets
15 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@8
3
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
@9
4
Seated Calf Raise
3 Sets
12 Reps
@8
5
Cable Crunch
4 Sets
20 Reps
@10
6
Hanging Leg Raise
3 Sets
10 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@10
2
Chest Supported Row (Dumbbell)
4 Sets
12 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9.5
4
Preacher Curl (Dumbbell)
1 Set
3 Sets
10 Reps
12 Reps
@9
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
12 Reps
@9
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
4
Hip Thrust (Dumbbell)
3 Sets
10 Reps
@8
5
Hip Abduction (Band)
2 Sets
15 Reps
@8
6
Seated Calf Raise
3 Sets
15 Reps
@9
7
Cable Crunch
4 Sets
20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
3
Chest Supported Row (Dumbbell)
3 Sets
12 Reps
@9
4
Chest Fly (Cable)
3 Sets
15 Reps
@9
5
Reverse Pec Deck
3 Sets
12 Reps
@9
6
Upright Row (Cable)
3 Sets
10 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10