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BoostcampPNG

Hardware Training

by Zaza B.

Program Description

Muscle and strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 23, 2025 12:42
  • Last Edited
    Nov 24, 2025 08:51
Muscle Engagement
Front
Back
MuscleSet
Abs
15.2%
Triceps
9.7%
Chest
8.9%
Quadriceps
8.6%
Hamstrings
7.8%
Biceps
7.5%
Front Delts
7%
Upper Back
6.8%
Lats
6.1%
Glutes
5.4%
Middle Delts
4.8%
Calves
4.7%
Adductors
2.6%
Lower Back
1.8%
Other
1.6%
Forearms
1.4%
Rear Delts
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Pull-Up (Assisted)
2
AMRAP
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Chest Fly (Machine)
2
8-12 reps
RPE 10
6
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
7
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
RPE 10
2
Long Pause Bench Press
3
5 reps
80%
3
Pull-Up (Assisted)
2
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 10
5
Seated Row (Cable)
2
8-10 reps
RPE 10
6
Chest Fly (Machine)
2
8-12 reps
RPE 10
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 10
2
Long Pause Bench Press
2
3 reps
85%
3
Pull-Up (Assisted)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
8-10 reps
RPE 10
5
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
6
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
90%
2
Seated Row (Cable)
2
8-10 reps
RPE 10
3
Skull Crusher (Barbell)
2
8-10 reps
RPE 10
4
Bicep Curl (EZ Bar)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
RPE 10
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Leg Extension
2
8-10 reps
RPE 10
4
Seated Hamstring Curl
2
8-10 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 10
2
Tempo Squat (Barbell)
3
5 reps
80%
3
Glute-Ham Raise
2
AMRAP
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Seated Hamstring Curl
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 10
2
Tempo Squat (Barbell)
2
3 reps
85%
3
Glute-Ham Raise
2
AMRAP
RPE 10
4
Leg Extension
2
8-10 reps
RPE 10
5
Seated Hamstring Curl
2
8-10 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
90%
2
Glute-Ham Raise
2
AMRAP
RPE 10
3
Standing Calf Raise
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 10
3
Standing Pullover (Cable)
3
12-15 reps
RPE 10
4
Chest Fly (Machine)
2
12-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
8-10 reps
RPE 10
6
Shrug (Trap Bar)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
5 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
2
Single Arm Tricep Extension (Cable)
2
10-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
18-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Machine)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Hip Adductor (Machine)
2
12-15 reps
RPE 6
3
Hack Squat
2
5 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
90%
2
Hip Adductor (Machine)
2
12-15 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 10
2
Hack Squat
2
8-10 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 10
2
Hack Squat
2
6-8 reps
RPE 10
3
Hamstring Curl
2
12-15 reps
RPE 10
4
Leg Extension
2
12-15 reps
RPE 10
5
Hip Adductor (Machine)
2
12-15 reps
RPE 10
6
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3 reps
RPE 10
2
Tempo Deadlift
2
5 reps
80%
3
Hack Squat
2
6-8 reps
RPE 10
4
Hamstring Curl
2
12-15 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 10
2
Tempo Deadlift
1
2 reps
80%
3
Hack Squat
2
6-8 reps
RPE 10
4
Hamstring Curl
2
12-15 reps
RPE 10
5
Leg Extension
2
12-15 reps
RPE 10
6
Hip Adductor (Machine)
2
12-15 reps
RPE 10
7
Standing Calf Raise
3
15-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
2 mins
RPE 9
2
Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
4
Jog
1
30 mins
RPE 6
Week 1
1 / 13 Weeks
Day 3
1
Plank
3 Sets
2 mins
@9
2
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
4
Jog
1 Set
30 mins
@6
Day 4
1
Seated Row (Cable)
3 Sets
10-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
3
Standing Pullover (Cable)
3 Sets
12-15 Reps
@10
4
Chest Fly (Machine)
2 Sets
12-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@10
6
Shrug (Trap Bar)
2 Sets
10-12 Reps
@10
Day 7
1
Plank
3 Sets
2 mins
@9
2
Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
3
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
4
Jog
1 Set
30 mins
@6
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@10
2
Pull-Up (Assisted)
2 Sets
AMRAP
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@10
4
Seated Row (Cable)
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
8-12 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
8-10 Reps
@10
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@10
2
Glute-Ham Raise
2 Sets
AMRAP
@10
3
Leg Extension
2 Sets
8-10 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 6
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@10
2
Hack Squat
2 Sets
8-10 Reps
@10
3
Hamstring Curl
2 Sets
12-15 Reps
@10
4
Leg Extension
2 Sets
12-15 Reps
@10
5
Hip Adductor (Machine)
2 Sets
12-15 Reps
@10
6
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
2
Single Arm Tricep Extension (Cable)
2 Sets
10-12 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
18-12 Reps
@10
4
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Machine)
3 Sets
12-15 Reps
@10